Workout of the Day: 10/16/17 - 10/22/17

MON 10/16

A. Sumo Deadlift TnG x 8, 6, 4, 2

(rest 2 mins b/w sets)

 

B. 8 min AMRAP: 

20 DB Snatch - alternating arms (NTE 50/35#)

20 Knees to Elbows 

20 Goblet Reverse Lunges

 

TUE 10/17

A. Shoulder to Overhead - build to a 5RM in 12 minutes 

 

B. Partner Workout!

6 Rounds for Time (3 per partner):

8 Power Clean to Overhead (@70-80% of todays best 5RM, NTE 135/95#) 

10 Burpees over the Bar 

200m Run (75th st)

*Partners alternate each round 

 

WED 10/18

A. 4 sets: 

Front Squat x 6, 6, 4, 4

(Rest 30-60 sec)

DB Pull-over x 6-10 

(Rest 60-90 sec) 

 

B. For Time: 

30 DB Thrusters (NTE 50/35#)

(Rest/walk 3 min) 

1000m Row 

(Rest/walk 3min) 

50 MedBall Sit-ups (NTE 20/14#)

*subtract 6 mins from final time

 

THU 10/19

A. Cycle through 3 sets (max 18 mins):

DB Single Leg Romanian Deadlift x 6-10/leg

Strict Pull-up x AMRAP-1 

Goblet Russian Box Step-up x 10-15/leg 

Narrow Grip Upright Row x 6-10

*Rest as needed b/w activities

 

B. 3 Rounds for time: 

400m Run (79th st)

15 Burpees 

*Compare to times on 08/10/17

 

FRI 10/20

A. 4 sets: 

Pendlay Row x 4-6 (2 sec pause at chest)

(rest 2 min b/w sets)

 

B. 15 min AMRAP:

15 KB Good Mornings (NTE 53/35#) 

20 Single arm DB Thrusters

100m KB Front Rack Single arm Carry 

25 Hand Release Push-ups 

 

SAT 10/21

Saturday surprise!

 

SUN 10/22

SUNDAY STRETCH @ 10am or rest.