Workout of the Day: 1/23/17 - 1/29/17

MON 1/23

A. Wide Stance High* Box Squat - Work up to a challenging 3-5 reps in 15 mins

(Rest 2 min b/w heavy sets)

*16-20" box

 

B. For time:

30 Hang Squat Cleans (115/75#)

 

TUE 1/24

A. Partner "Filthy Fifty"

For time:

50 Box jump (24/20")

50 Jumping pull-ups

50 Kettlebell swings (53/35#)

50 Lunge Steps

50 T2B

50 Push press (45/35#)

50 Supermans

50 Wallballs (20/14#)

50 Burpees

50 Double unders

*35 min time cap

*split reps evenly with your partner, one person works at a time

 

WED 1/25

A. 5-6 sets:

Floor Press x 3 reps

*build to a challenging set

*take out of the rack; must have a spotter in place!

 

B. For total time:

400m run (79th st)

15 Pushups

15 Strict Chin-ups

(Rest 2 min)

400m run

12 Pushups

12 Strict Chin-ups

(Rest 2 min)

400m run

9 Pushups

9 Strict Chin-ups

*score = total time minus 4 mins

 

THU 1/26

A. 3-4 Rounds of:

Goblet Squat x 8 reps (heavy!)

(Rest 30 sec)

Bent-over single-arm KB/DB Row x 8/side

(Rest 30 sec)

Farmer Carry x 100m (77th st or 1 min inside)

(Rest 30 sec)

 

B. EMOM x 18 mins -

even - 150m/100m row (guys/ladies) + 10 situps

odd - rest

 

FRI 1/27

A. 5 sets:

Sumo Deadlifts for Speed x 4 reps

*Perform a set every 60-90 sec

*No heavier than 60-70%

*FAST stand up! Reset each rep; no T&G reps

 

B. 4 sets:

Seated Box Jumps x 4 reps

(Rest 60 sec)

*Slightly higher than last week

 

C. 5 min AMRAP:

7 Hang Power Cleans (95/65#)

7 Burpees over the Bar

 

SAT 1/28

Saturday surprise!

 

SUN 1/29

SUNDAY STRETCH @ 10AM or rest.