Workout of the Day: 11/6/17 - 11/12/17

MON 11/6

A. 4 sets: 

Back Squat x 9, 7, 5, 3

(Rest 30-60 sec)

Single arm DB Upright Row x 5-7/arm 

(Rest 90-120 sec) 

 

B. 10 min. AMRAP:

12 Box Jumps (24/20", step down)

15 KB Swings (NTE 53/35#)

200m Run (75th St)

 

TUE 11/7

A. 12 minutes to build to a challenging complex of: Power Clean + Front Squat + Shoulder to Overhead 

 

B. For Time:

600m Row

40 Sit-ups

30 Steps Forward Lunge (15/leg but alternating sides)

20 Pushups

10 Renegade Rows (NTE 35/25#) (1 rep = row R + row L, NO pushup)

800m run (72nd st)

 

WED 11/8

A. 3 sets: 

Single leg Romanian Deadlift x 6-8/leg (barbell)

(Rest 90-120 sec b/w sets)

 

B. Partner Workout!

8 sets (4 each partner):

In 90 secs:

5 Power Cleans (@70-80% max, NTE 185/125#)

Max Calorie Rower 

*one partner does a complete round while other partner rests

*score = total cals as a team

 

C. Accumulate 2 mins. Forearm Plank

 

THU 11/9

A. Cycle through for 18 min:

Behind the Neck Press x 5-8 

Side Plank Clamshells x 10/side 

Assault Bike x 20 sec for max cals 

*Rest as needed b/w movements

 

B. 8 min. AMRAP:

12 Goblet Squats (NTE 53/35#)

10 Burpee to 45# plate

8 Pull-ups

 

FRI 11/10

A. 3 Rounds of: 

Russian Kettlebell Swing x 12-20 

(Rest as needed)

Handstand Practice x 1 min

(Rest 90-120 sec) 

 

B. 3 Rounds for Time:

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

8 Right arm DB Thrusters (same DB)

16 Alt. DB Snatch

8 Left arm DB Thrusters

32 Double Unders 

 

SAT 11/11

Saturday surprise!

 

SUN 11/12

SUNDAY STRETCH @ 10am or rest.