Workout of the Day: 9/5/16 - 9/11/16

Mon 9/5

Closed for Labor Day.

 

Tues 9/6

A. 5 sets:

Back Squat x 10-8-6-4-2

(Rest 20 seconds)

Reverse DB lunges x 6/leg

(Rest 2 minutes)

 

B. Every 4:30 x 4 sets:

Row 350m/300m (guys/ladies) 

*Goal is consistent times each round.

 

Wed 9/7

A. Every 90 seconds x 8 sets:

Power Clean x 1 + Push jerk x 3

*start at moderate weight and add as able throughout the rounds

 

B. Partner Workout!

5-minute AMRAP:

20 Push press (75/55#)

10 Pull-ups

 

(REST 90-SECONDS)

 

5-minute AMRAP:

20 Push press

10 Pull-ups

*split reps evenly within a round; one partner works at a time

 

Thur 9/8

A. Deadlift x 5 reps

(Rest 30 secs)

Single-arm DB row x 8/arm

(Rest 90 secs)

 

B. 10 min AMRAP:

12 KB swings (53/35#)

8 Burpees

100m run (77th st)

 

Fri 9/9

A. 3 sets:

Close-grip Bench Press x 6-8 reps

(Spot partner)

Hollow hold x 20-40 secs

(Rest 90 secs)

 

B. 3 sets:

Barbell bicep curl x 8 reps/arm (alt. arms)

Lying Tricep Extensions x 8-12 reps

(Rest 1 min)

 

C. 2-3 sets:

V-ups x 12-20

Plank w/ feet on medball x max hold

(Rest as needed)

 

Sat 9/10

Saturday surprise!

 

Sun 9/11

Open Gym or rest.