Workout of the Day: 8/1/16 - 8/7/16

Mon 8/1

A. Front Squat x 5,5,5

*Load from 70% 1RM and build to 5RM

(Rest 2-3 mins b/w sets)

 

B. With a partner, complete AMRAP in 7 minutes:

P1 - 5 thrusters + 5 burpees (95/65#)

P2 - 5 thrusters + 5 burpees

P1 - 5 thrusters + 5 burpees

etc.

*one partner works at a time

*score = total reps completed as a team

 

C. Cool Down:

couch stretch x 1 min/side

prayer stretch x 45 sec

 

Tues 8/2

A. Deadlift -- Work to 5RM in 20 minutes or less

 

B. Row repeats with a partner!

Every 6 minutes x 4 sets:

P1 - row 500m

P2 - row 500m

(rest until next interval starts)

*Score is total row times from all four sets (one number)

 

C. Cool Down:

Banded hammie stretch

 

Wed 8/3

A. For time:

800m Run (72nd st - True Value)

..then..

6 rounds:

15 box jumps (24/20")

12 S2O (115/75#)

9 Toes to bar

*Time cap - 30 mins

 

B. Cool Down: barbell mash quads, roll calves

 

Thur 8/4

A. Hang Power Clean x 3,3,3,3,3

*Load from 60-70% 1RM set one

(Rest 90-120 seconds b/w sets)

 

B. Complete 15-12-9 reps of:

KB Swings (55/35#)

Wall balls (20/14#)

Situps

(Rest 4 mins & repeat)

*score: total time minus 4 mins

*Should be a sprint!

 

C. Cool Down:

spiderman stretch x 1 min/side

Puppy pose + thread the needle x 30 sec/arm

 

Fri 8/5

A. Close-Grip Bench Press x 5,5,5

*Load from 70% 1RM and build to 5RM

 

B. 3 sets:

Supinated Strict Pull-up x 30 sec AMRAP

(rest 90 seconds)

Hand Release Push-Up x 30 sec AMRAP

(rest 90 seconds)

 

C. Complete (NOT for time):

15-12-10-8 reps of:

Seated DB OH Press

Bent over barbell row

*Load as heavy as possible; not too long of rest btwn stations

 

D. Cool Down:

Scorpion x 45 sec/side

Down Dog x 30 sec

 

Sat 8/6

Saturday surprise!

 

Sun 8/7

Open Gym or rest.