Workout of the Day: 9/26/16 - 10/2/16

MON 9/26

A. 4 sets:

Front squat x 5 reps

(rest 30 sec)

KB Goblet Rev lunges x 5/leg (alternating legs)

(rest 90-120 sec)

 

B. 7-minute AMRAP:

3, 6, 9, 12, 15..etc

Russian KBS (53/35#)

Box Jumps (24/20")

Hanging Knee Raises (strict, no swinging)

 

C. Cool Down:

spiderman x 1 min/side

Pigeon x 1 min/side

 

TUES 9/27

A. Close-grip bench - Build to 3RM in 15-minutes

 

B. 4 rounds for time:

5 SDLHP (95/65#)

7 push press (95/65#)

5 SDLHP

5 push press

5 SDLHP

3 push press

 

C. Cool Down:

lax ball roll traps & pecs against wall

 

WED 9/28

A. With a partner -

6 rounds for time:

15 Row calories

12 Burpee box jumps (24/20")

9 Hang power cleans (95/65#)

*Alternate full rounds for a total of 3 rounds each (P1 does all of rounds 1,3,5 alone and P2 does all of round 2,4,6 alone)

 

B. Cool Down:

Seated straddle x 30 sec L, R, C

Calf stretch on rig x 30 sec/leg

 

THUR 9/29

A. 5 sets:

Deadlift x 5 reps

(rest 30 secs)

Strict pull-ups x AMRAP unbroken

(rest 2 mins)

 

B. 6 rounds for reps:

20-sec max Double unders

20-sec rest

20-sec max Russian Twist (20/14#)

20-sec rest

 

C. Cool Down:

Lax ball roll calves & feet

 

FRI 9/30

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

(Rest 90-120 sec b/w sets)

 

B. For max reps:

3-min max Row calories

(1 min rest)

3-min max Wallballs (20/14#)

(1 min rest)

3-min max Squat thrusts

 

C. Cool Down:

Scorpion x 30 sec/side

supine pigeon x 30 sec/side

 

SAT 10/1

Saturday Surprise!

 

SUN 10/2

Rest.