Workout of the Day: 8/29/16 - 9/4/16

Mon 8/29

A. Front Squat x 5-5-5-5-5

 

B. Every 5 min x 4 rounds:

15 Wall balls (20/14#)

10 Burpees

30 Double unders

*Scored as slowest round of the four completed

 

Tues 8/30

A. 3 sets:

Close-grip bench x 5,3,2

(spot partner)

Bent over barbell row x 12-15 reps

(Rest 1-2 minutes)

 

B. 3 sets:

Seated DB shoulder press x 6-10 reps

(Rest 30 seconds)

Strict pull-ups x 6-12 reps

(Rest 2 minutes)

 

C. 2-3 sets:

V-ups x 12-20 reps

(Rest 30 seconds)

Plank on Forearms x max hold

(Rest as needed)

 

Wed 8/31

A. Deadlift x 5-5-5-5-5 reps

 

B. 5 minute AMRAP:

30 Russian KBS (53/35#)

Max toes to bar in remaining time

 

(rest 5 minutes)

 

5 minute AMRAP:

30 Reverse stationary lunges holding KB goblet style (53/35#)

Max box jumps in remaining time (24/20")

 

Thurs 9/1

A. On a running clock:

Every 2 minutes x 3 sets:

4 Strict press

*from 65-70% 1RM

 

Every 2 minutes x 3 sets:

3 Push press

*adjust/increase weight to be appropriate for push press reps

 

Every 2 minutes x 3 sets

2 Push jerks

*adjust/increase weight to be appropriate for push jerk reps

 

B. 4 rounds for time:

300m run (78th)

10 Scaled HSPU - Feet on 12" plate stack

 

Fri 9/2

A. Every 2 mins x 7 sets:

1 Hang power clean

3 Front squats

 

B. 'Annie':

50-40-30-20-10

Double unders

Situps

 

Sat 9/3

Saturday surprise!

 

Sun 9/4

Open Gym or rest.