Workout of the Day: 10/9/17 - 10/15/17

MON 10/9

A. Hang Squat Clean - 12 mins. to build to a tough 3 reps

 

B. 3 Rounds of...

In 3 minutes, complete:

8 Hang Power Cleans (115/75#) 

12 Burpees

Row Max Cals in remaining time

(Rest/walk 3 mins b/w sets)

*Score = total row cals

 

TUE 10/10

A. 3 sets:

Farmer's Carry x 100m (77th st) 

(Rest as needed)

Handstand Work - choice of: 

    - HSPU or Box HSPU (feet/knees on box) x AMRAP-2

    - Wall Walks x 1 min.

    - Donkey Kick-ups Practice x 1 min. 

(Rest as needed)

 

B. 4 Rounds for Time:

20 Russian KBS (NTE 70/53#)

5 Renegade Rows (1 rep = row R + row L) 

400m Run (79th st)

 

WED 10/11

A. 4 sets: 

Close Grip Bench Press @30x1 x 5-8 

(spot partner)

Split Stance DB Row x 5-8/arm

(Rest 60-90 sec)

 

B. 9 min. AMRAP:

16 Alt. DB Snatch (NTE 50/35#)

12 Wall Balls (20/14#)

8 Box Jump (NTE 30/24") 

 

THU 10/12

A. 4 sets: 

Single-arm DB/KB Walking Lunges x 20, 16, 12, 8 steps 

(Rest 30-60 sec) 

Side plank (elbow) x 30 sec/side

(Rest 60-90 sec)

 

B. 3 Rounds for Time: 

20 Hand-Release Push-ups 

30 Sit-ups

40 Double Unders 

 

FRI 10/13

A. Strict Press x 5, 5, 5

(Rest 90 sec b/w sets)

 

B. Push Press x 3, 3, 3 

(Rest 90 sec b/w sets)

 

C. 10 min. AMRAP:

2, 4, 6, 8, 10, 12...

Toes to Bar 

Power Clean to Overhead (70-80% of today's best push press, NTE 135/95#) 

 

SAT 10/14

Saturday surprise!

 

SUN 10/15

SUNDAY STRETCH @ 10am or rest.