Workout of the Day: 7/4/16 - 7/10/16

Monday 7/4

Closed - Happy 4th!

 

Tuesday 7/5

A. Paused back squat x 5, 5, 5RM

*2 sec hold in bottom

 

B. Push press - Double every 45 seconds x 10 sets

*Load from 70% for set 1, building if technique is solid

 

C. 5 min AMRAP Burpees

 

Wednesday 7/6

A. Clean-grip deadlift x 10,8,6,4 reps

(rest 2+ minutes b/w sets)

 

B. 4 Sets of:

2.5 min AMRAP...

10 Pull-ups

10 KBS (53/35#)

Max double unders in remaining time

(rest 1.5 minutes)

*score = total DUs

 

Thursday 7/7

A. In teams of 2, with one person working at a time:

4 min max Hand-release pushups

(rest 1 minute)

4 min max V-ups

(rest 1 minute)

4 min max Air squats

(rest 1 minute)

4 min max Row calories

*can break up reps b/w partners as desired

 

Friday 7/8

A. Hang power clean - 3 reps every 90 seconds x 8 sets

*Load from 65% set one, building slow to maximize technique

 

B. 12 min AMRAP:

1,2,3,4...etc. ladder

KB SDHP (70/53#)

Box jump (step down) (24/20")

*After every EVEN round, run 200m (75th st)

 

Saturday 7/9

Saturday surprise!

 

Sunday 7/10

Open Gym or rest