Workout of the Day: 9/19/16 - 9/26/16

MON 9/19

A. 5 sets:

Push press x 10,8,6,4,2 reps

(Rest 30 secs)

SA bent-over KB/DB row x 6-8 reps/arm

(Rest 60-90 secs)

 

B. 7 min AMRAP w/ a partner:

P1: 100m run (77th st)

P2: max T2B

*switch tasks each round; runner is the pace horse

*score= total T2B as a team

 

C. Cool Down:

Banded arm stretch

 


TUES 9/20

A. 4 sets:

Back racked reverse lunges x 6 per leg

(Rest 30 secs)

Goblet squat x 30-second AMRAP (53/35#)

(Rest 60 secs)

 

B. 5 rounds for time:

12 Box step-up and overs (24/20")

8 Deadlifts (185/125#)

 

C. Cool Down:

seated straddle x 30 sec Left, Right, Center

spiderman x 1 min/side

 

WED 9/21

A. Handstand practice x 12 mins

 

B. 4 rounds for max reps:

In 2 mins...

50 DUs

Max burpees in remaining time

(Rest 1 min)

 

C. 2 sets:

Hollow body hold x max hold

(no rest)

Forearm plank x max hold

(rest 90 secs)

 

D. Cool Down:

lax ball roll calves & feet

 

THUR 9/22

A. With a partner...

18-minute AMRAP:

15 Wall balls (20/14#)

12 Alt DB snatch (45/25#) (6 per arm, alternating arms)

9 Pull-ups

*one person works at a time, alternate activities each round (i.e., P1 does WBs, p2 does db snatch, p1 does pullups, p2 does wallballs, etc.)

 

B. Mobility or skill practice in remaining time

 

C. Cool Down:

Foam roll lats & T-spine

 

FRI 9/23

A. Power clean x 3,3,3,3 reps

(Rest 90 secs b/w sets)

*goal is to build in weight each set but only if technique is sound!

 

B. Complete for time:

400m run (79th st)

40 situps

10 hang power clean (96/65#)

 

300m run (78th st)

30 situps

10 hang power clean

 

200m run (75th st)

20 situps

10 hang power clean

 

C. Cool Down:

Banded hammie stretch and/or lax ball roll traps

 

SAT 9/24

Saturday surprise!

 

SUN 9/25

Rest.