Workout of the Day: 8/15/16 - 8/21/16

Mon 8/15

A. 4 Sets:

Deadlifts x 3 reps

*build to a challenging 3-rep but form must be perfect and you must finish the negative of every rep!

(Rest 2 mins b/w sets)

 

B. For time:

30 Pull-ups

50 KB SDLHP (53/35#)

1000m Row

 

Tues 8/16

A. Front Squat x 5,5,5

*Goal is to add weight each set to end at a challenging 5

(Rest 2+ mins b/w sets)

 

B. 3 Sets:

Lying DB Tricep x 10-15 reps

(rest 30-45 seconds)

Barbell Front Rack Reverse Stationary Lunges x 5-6/leg

(rest 30-45 seconds)

 

C. Superman/hollow hold tabata

 

Wed 8/17

A. 5 rounds of...

3 min AMRAP:

7 V-ups

7 Burpees

14 Air squats

(rest 2 min btwn AMRAPs)

*pick up where you left off each round to complete total rounds

 

Thurs 8/18

A. Partner Rowing Fun!

450m Easy pace

450m MAX effort

(rest while partner goes)

350m Easy pace

350m MAX effort

(rest while partner goes)

250m easy pace

250m MAX effort

(rest while partner goes)

150m Easy pace

150m MAX effort

 

B. 3 rounds NFT:

1 min plank, accumulate (feet on medball if able)

20 Russian twists (20/14#)

(rest as needed b/w sets)

 

Fri 8/19

A. Hang Power Clean x 3,3,3,2,2,2

(rest 90-120 secs b/w sets)

 

B. 9 min AMRAP:

5-10-15-20-25-etc..

KB Swings (55/35#)

Box jumps (24/20")

Wall balls (20/14#)

 

Sat 8/20

Saturday surprise!

 

Sun 8/21

Open Gym or rest.