Workout of the Day - 1/9/17 - 1/15/17

MON 1/9

A. 5 sets:

Back Squat x 1.1.1 (rest 20 sec b/w reps)

(Rest 2 min b/w sets)

*bar should be re-racked between reps

*build to a challenging cluster

 

B. 5 min AMRAP:

5 Thrusters (95/65#)

5 Lateral Burpees over Bar

 

(Rest 4 mins)

REPEAT!

 

TUE 1/10

A. 3 sets:

Strict Chin-ups (supinated grip) x 6-10 reps

(Rest 30 sec)

Lying DB Tricep Extensions x 12-15 reps

(Rest 30 sec)

MB Russian Twists x 20 reps 

(Rest 30 sec)

 

B. 4 Rounds for reps:

1 min - Farmer's Carry (70/53#)  

1 min - Mountain Climbers (L+R = 1)

1 min - Hollow Rocks

1 min - Rowing (for cals)

Score = total reps

 

WED 1/11

A. Push Press - Work up to a heavy single in 15 mins

(Rest 2 mins b/w heavy sets)

 

B. Every 5 min x 3 Sets:

Run 200 Meters (75th st)

12 DB Hang Power Cleans 

Run 200 Meters

12 DB S20H 

*Score = slowest split

 

THU 1/12

A. 

12 mins to work on gymnastics skill of choice (e.g. - kipping, rope climbs, pistols, handstands, pullups, T2B, etc)

 

B. 18 min AMRAP w/ a partner:

30 Double Unders

20 Reverse Lunge Steps (unweighted) (L=1, R=2, L=3 etc.)

10 KB Swings (53/35#)

*Alternate full rounds, one person works at a time

 

FRI 1/13

A. 5 sets:

Sumo Deadlift x 5 reps (1 sec pause on floor - no bouncing)

*build over 5 sets

(Rest 45 sec)

Seated Box Jumps x 5 reps (3 sets total)

(Rest 60 sec)

 

B. For time:

15-12-9

Power Cleans (115/75#)

T2B

 

SAT 1/14

Saturday surprise!

 

SUN 1/15

SUNDAY STRETCH @ 10AM or rest.