Workout of the Day: 1/16/17 - 1/21/17

MON 1/16

A. 5 sets:

1 & 1/4 Front Squat x 3 reps

(Rest 2 min b/w sets)

*build to challenging 3-rep

 

B. 10 min AMRAP:

8 Deadlifts (135/95#)

8 Squat Thrust Box Jumps (24/20")

 

 

TUES 1/17

A. 3 sets of:

DB or KB Split Squats x 8/side

(Rest 30 sec)

Single-arm KB/DB Rows x 8/side

(Rest 30 sec)

Russian Twists x 20 reps (L=1, R=2, L=3 etc)

(Rest 30 sec)

 

B. 4 Rounds for time:

Run 300 meters (78th st)

20 Air Squats

30 Double Unders

(rest 2 min b/w rounds) 

 

 

WED 1/18

A. Close Grip Bench Press - Work up to a heavy 3-rep in 15 mins

(Rest 2 mins b/w sets)

 

B. 3 sets:

Strict Chin-ups x 6-8 reps (supinated grip)

(Rest 45 sec)

 

C. 5 min AMRAP:

3 Clean and Jerk (95/65#)

3 T2B

6 Clean and Jerk

6 T2B

And so on..

*Score = round completed + extra reps

 

 

THUR 1/19

A. 4 sets:

Farmer Carry x 100 meters (77th st) (62/44#)

(Rest 60 sec)

Handstand Hold x 10-30 sec

(Rest 60 sec)

 

B. Teams of 3:

21 mins - Max Meters on the Rower

*One person works at a time, split work however needed

*Score = total meters

 

 

FRI 1/20

A. 5 sets:

Sumo Deadlifts for Speed x 5 reps

*Loading no heavier than 55-65%. Perform a set every 60-90 sec. Reset on each rep - no bounce off the floor

 

B. 3 sets:

Seated Box Jumps x 5 reps

(Rest 60 sec)

*Same height as last week

 

C. 4 Rounds for reps:

30 sec - Ring rows

30 sec - rest

30 sec - Hollow rocks

30 sec - rest

 

 

SAT 1/21

Saturday surprise!

 

SUN 1/22

SUNDAY STRETCH @ 10AM or rest.