Workout of the Day - Week of 6/20/16 - 6/26/16

Mon 6/20

A. 4 sets:

Deadlift x 5,5,3,3

(rest 10 secs)

Ring row x 8-12

(rest 2 minutes)

 

B. Every 4 minutes x 4 sets:

Run 200m (75th st)

..then..

2 rounds:

25 Double unders

7 Burpees

(rest in remaining time)

 

Notes:

-3:00 time cap on each set above

-Score is total time added up from four sets

 

Tues 6/21

A. Every 12 minutes x 3 sets:

12-9-6 reps

Row calories

Thrusters (65/45lbs)

(rest until next sets)

 

Wed 6/22

A. 3 sets:

Supinated grip pullup x 3-4 reps

(no rest)

Bent over DB/KB row x 10-15 reps

(rest as needed)

 

B. In teams of 2, alternating full rounds:

15 min AMRAP:

50 Double unders

6 Hang power cleans (135/95#)

12 Situps

 

Thur 6/23

A. Paused* front squat - build to 3RM at tempo

(rest as needed b/w sets)

*2 sec pause at bottom

 

B. For time:

100 Wall balls (20/14#)

EMOM stop and perform 3 burpees

*10 min timecap

 

Fri 6/24

A. 4 sets:

Snatch-grip deadlift x 5 reps

(rest 90-120 sec)

 

B. 14 min AMRAP:

6 Altern DB Snatch (45/25#)

6 Toes to bar

6 Box jump overs (24/20") 

 

Sat 6/25

Saturday surprise!

 

Sun 6/26

Open gym or rest