Workout of the Day: 1/30/17 - 2/5/17

MON 1/30

A. Every 2 min x 8 sets:

Power Clean and Jerk x 2 reps

*reset for each C&J rep

*Add weight each set; Work up to a challenging double

 

B. 6 min AMRAP w/ a partner:

DB Hang Clusters 1-1, 3-3, 5-5, 7-7, 9-9 etc

*1 rep = hang squat clean + thruster

*1 person works at time

*score = total round completed by both partners + extra reps (ex: 7+9)

 

TUE 1/31

A. 3 sets of:

DB Split Squats x 8/side

(Rest 30 sec)

Ring Rows @ tempo x 4-6 (2 sec pause at top, 3 sec down)

(Rest 30 sec)

Hollow Rocks x 10-15

(Rest 30 sec)

 

B. "Helen"

3 Rounds for time:

400 Meter Run (79th st)

21 KB Swings (53/35#)

12 Pull-ups

*18 min timecap

*last tested 11/9

 

WED 2/1

A. 4 sets:

DB Push Press x 6-8

(Rest 60 sec)

DB Hammer Curls x 8-10

(Rest 60 sec)

 

B. 4 Rounds of 40 sec work/20 sec rest:

Wallballs (20/14#)

Mountain Climbers (L+R = 1)

Sit-ups OR v-ups

Box Jumps (step down!) (24/20")

*score = total reps

 

THU 2/2

A. 4 Rounds of:

Pendlay row x 6-8

(Rest 30 sec)

L-Sit Hold x 10-30 sec

(Rest 30 sec)

 

B. Partner WOD!

In 20 mins, complete:

200 Double Unders

60 Renegade Rows (moderate weight)

Max cals on rower (in remaining time)

*One person works at a time. Split work however desired.

 

FRI 2/3

A. Paused Back Squat (2 sec pause @ bottom) - Work up to a challenging 3 in 20 mins

*rest 2 mins b/w heavy sets

 

B. 7 min AMRAP:

10 Deadlifts (135/95#)

15 T2B

 

SAT 2/4

Saturday surprise!

 

SUN 2/5

SUNDAY STRETCH @ 10am or rest.