Workout of the Day: 7/25/16 - 7/31/16

Mon 7/25

A. Deadlift x 5,4,3,2,1

Rest 2+ mins b/w sets

 

B. 3 rounds:

3 min AMRAP --

4 Pushups

8 Air squats

12 Double unders

(rest 3 minutes)

 

Tues 7/26

A. Partner 'Morrison' AMRAP Style:

25 min AMRAP-

10-20-30-40-50…etc

Wallballs (20/14#)

Box jump (24/20")

Kettlebell swings (55/35#)

*one partner works at a time, divide reps however

 

Wed 7/27

A. Hang power clean - 1 rep every 60 seconds x 8 sets

*Load from 75% set one, building slow to maximize technique

 

B. 'Grace'

For time:

30 Clean and jerks (135/95#)

*10 min timecap

 

Thur 7/28

A. Close-grip bench - build to 3RM in 20 minutes or less

 

B. 5 rounds for time:

10 Front squats (75/55#)

10 Burpees

10 Toes to bar

 

Fri 7/29

A. 5 sets:

Bent over barbell rows x 8-10 reps

Farmers walk x 100ft

(rest 1-2 mins)

 

B. For time -

21-15-9

Deadlifts (205/125#)

Situps

 

Sat 7/30

Saturday surprise!

 

Sun 7/31

Open Gym or rest