Workout of the Day: 7/11/16 - 7/17/16

Monday 7/11

A. 4 Sets:

Bent over barbell rows x 8-10

(no rest)

Farmers carry x 100ft

(rest as needed)

 

B. 15 min AMRAP:

15 Deadlift (135/95#)

12 box jumps (step down) (24/20")

9 Pushups

200m run (75th st)

A. Hang power clean x 5,5,5,5,5

(rest 2 mins b/w sets)

 

Tuesday 7/12

A. In teams of 3, with one person working at a time:

75 Thrusters (75/55#)

75 Pull-ups

50 Thrusters

50 Pull-ups

25 Thrusters

25 Pull-ups

*During pull-ups, the non-working teammates must hold a plank (arms extended) for the third member to be eligible to accumulate repetitions B. Work on a GOAT or mobility for 10-15 mins

 

Wednesday 7/13

A. Hang power clean x 5,5,5,5,5

(rest 2 mins b/w sets)

*add weight as able, keeping form the top priority

 

B. For time:

800m Run (72nd st - True Value)

100 KBS (55/35#)

10 Wall walks

 

Thursday 7/14

A. Paused back squat x 3, 3, 3RM

*2 sec pause in bottom

 

B. For time:

21 burpees

12 Push press - 65% 1RM

15 burpees

9 Push press

9 burpees

6 Push press

 

Friday 7/15

A. Clean-grip deadlift x 5,5,5,5

*Start from 60% 1RM set one

(rest 2+ mins b/w sets)

 

B. 14 min AMRAP - Plate Party!

10 OH plate lunges (5 per leg alt. legs) (45/25#)

10 Plate G2O

10 Burpees onto plate

10 Plate Russian Twists

 

Saturday 7/16

Saturday surprise!

 

Sunday 7/17

Open Gym or Rest.