Workout of the Day: 10/30/17 - 11/5/17

MON 10/30

A. Deadlift TnG x 10, 10, 10, 10

(Rest 2 min b/w sets)

*start @ 50% max; add wt as confident without sacrificing form

 

B. 5 Sets for Reps:

30 sec - Wallballs (20/14#)

30 sec - Rest 

30 sec - Toes to Bar 

30 sec - Rest 

 

TUE 10/31

A. 3 sets: 

Pendlay Row x 3-6 (2 sec pause against chest) 

Single arm Waiter's Squat x 5-8/arm 

(Rest 90-120 sec)

 

B. 4 Rounds for Time: 

35 Double unders 

25 Sit-ups

3-7 Strict Pull-ups

 

WED 11/1

A. 15 mins. to build to a challenging complex of: 3 Hang Power Clean + 2 Shoulder to Overhead 

 

B. For Reps/Cals:

3 mins - DB Manmaker (NTE 35/20#) 

(1 min - Rest)

3 mins - Burpee Box Jump (step down, NTE 24/20")

(1 min - Rest)

3 mins - Row (Cals)

 

THU 11/2

A. Cycle through for 15 minutes: 

Narrow Grip Upright Row x 4-8

Bar Dip x AMRAP-2  

Assault bike x 25 sec tough effort 

*rest as needed b/w activities

 

B. Partner Workout!

8 Rounds for Time (4 per person):

15 Russian KB Swings (Moderately Tough, NTE 70/44#)

10 DB Push-Press (Moderately Tough, NTE 50/35#)

15/10 Calories on Rower 

*Alternate partners after each FULL round

 

FRI 11/3

A. Close Grip Bench Press x 6, 6, 4, 4

(rest 2 mins)

 

B. 9 min AMRAP: 

200m Run (75th st)

10 Pull-ups

 

SAT 11/4

Saturday surprise!

 

SUN 11/5

SUNDAY STRETCH @ 10am or rest.