Workout of the Day: 10/3/16 - 10/9/16

MON 10/3

A. 3 Sets:

Back Squat x 8-10 reps

(Rest 45 sec)

Ring Row @ tempo (1 sec pause at top & bottom) x 8-10 reps

(Rest 90-120 secs)

 

B. Complete for time:

15-12-9 reps

DB thruster (35/20#)

Pullups

*200m run after each round (75th st)

 

TUES 10/4

A. 4 sets:

Romanian DL x 5-8 reps @ tempo (3 sec down, 1 sec pause at bottom)

Single Arm DB push press x 6-10/arm (1 sec hold OH)

(Rest 90-120 secs)

 

B. 4 rounds for reps:

45 sec - Box jump (step down) (24/20")

45 sec - Situps

(rest 90 sec)

 

C. Cash out (optional):

side plank rotation (on elbow) Tabata (alt sides each interval)

 

WED 10/5

A. 3 sets:

Single arm farmer's carry x 100m (switch arms at the 50m mark - 77th st)

(Rest 90-120 secs)

 

B. For max reps:

2 min - DB complex (pushup, row R, row L, power clean)

(1 min rest)

2 min - KB swings (53/35#)

(1 min rest)

2 min - Burpees

(1 min rest)

2 min - Row for cals

 

THUR 10/6

A. 3 sets:

DB/KB split squat x 5-8/leg (back foot on ground, MB or bench)

(Rest 60-90 secs after finishing both legs)

 

B. 13 min AMRAP with a partner:

400m run (79th st)

40 wallball (20/14#)

300m run (78th st)

30 wallball

200m run (75th st)

20 wallball

*While P1 is doing wallballs, P2 must be holding a plank (arms extended)

*runs must be done together, split up wallball reps however

*if you make it through entire thing before 13 min mark, start back with 400m run

 

FRI 10/7

A. 5 sets:

Power clean T&G x 5 reps

*focus should be on good technique and working on cycling reps efficiently

(Rest 90-120 sec b/w sets)

 

B. 4 rounds:

In 90 secs...

10 T2B

Max DUs in remaining time

(90 sec rest) 

 

SAT 10/8

Saturday surprise!

 

SUN 10/9

Rest.