Workout of the Day: 11/27/17 - 12/3/17

MON 11/27

A. 3 sets: 

Front Squat x 3-4

(Rest as needed)

DB Pull-over x 5-8 

(Rest 90 sec)

 

B. 12 min EMOM: 

Min 1 - Deadlift TnG x 8-12 (start @today's best FS - add as able to complete 8-12 with sound technique) 

Min 2 - Bar dip AMRAP x 30 sec 

Min 3 - Rest 

 

C. 2 sets:

Accumulate 60 sec plank (arms extended)

(rest as needed b/w sets)

 

TUE 11/28

A. Shoulder to Overhead x 5, 4, 3, 2, 1

(rest 2 min b/w sets)

 

B. 2 sets: 

AMRAP Shoulder to OH (unbroken) @ 70% of today's best

(rest 2 min. b/w sets)

 

C. 3 Sets: 

1 min - Farmer's Hold (moderately tough) 

(Rest 1 min) 

1 min - Burpee Box Jump Over (24/20")

(Rest 1 min)

 

WED 11/29

A. 20 minutes to practice:

Hang Squat Clean - build to a challenging triple

*During this time, complete 4 sets of unbroken strict pull-ups 

 

B. 7 min. AMRAP:

7 Hang Power Clean (@ 60-70% of today's best, NTE 115/75#)

21 Double Unders

 

THU 11/30

A. 4 rounds: 

Barbell Single Leg Romanian Deadlift x 4-6/leg

(Rest as needed)

DB Bench x 8-12

(Rest 90 sec)

 

B. 3 Rounds for Time:

16 KB Swings (NTE 53/35#)

12 Goblet Step-ups (hold KB at chest - 6/leg)

24 Sit-ups 

 

FRI 12/1

A. Back Squat x 8, 6, 4, 2

*Complete 10 ring rows after each set

(Rest 2 mins b/w sets)

 

B. Partner Workout

12 min. AMRAP:

2, 4, 6, 8....

DB Power Clean (NTE 50/35#)

Row (cals)

*Switch partners at the completion of each round 

 

SAT 12/2

Saturday surprise!

 

SUN 12/3

SUNDAY STRETCH @ 10am or rest.