Workout of the Day: 12/4/17 - 12/10/17

MON 12/4

A. 10 min. EMOM:

Power Clean + Hang Squat Clean

*build consistently as able with sound technique

 

B. For Time:

10, 8, 6, 4, 2

Power Clean (~70% of today's best, NTE 135/95#)

Lateral Burpee over Bar

 

C. 4 min. EMOM:

Hollow Body Hold or Rock x 20 sec

 

TUE 12/5

A. Take 15 mins. to cycle:

DB Walking Lunge x 16-20 steps

Bar Dip or Support x AMRAP in 30 sec.

*Rest as needed b/w activities

 

B. 10 min. AMRAP:

1, 2, 3, 4, 5, 6...

Pull-ups  

Run 100m after each (77th st) (rowing options available if raining!)

 

WED 12/6

A. Take 10 mins. to cycle:

Bar Body Row x 6-10

Single-arm DB Press x 6-10/arm

Side Plank Rotations x 6-10/side

*Rest as needed b/w activities

 

B. Complete 3 sets of:

4 min. AMRAP...

15 Box Jump (step down, 24/20")

12 Push Press (60-70% of max, NTE 115/75#)

9 Toes to Bar

(Rest/walk 1 min b/w sets)

*pick up where you left off each round

 

THU 12/7

A. Front Squat x 6, 4, 2, 6

*Complete 5 Box Hamstring Bridges after each set

(Rest 2 min b/w sets)

 

B. 4 Rounds For Time:

10 Kettlebell Good Mornings (53/35#)

15 Russian KB Swings

20 Wallballs (20/14#)

 

C. 2-3 sets:

2-Knee Twist x 20-30 sec/side

 

FRI 12/8

A. 4 sets:

Tempo Pendlay Row x 4-5 (2 sec pause at chest)

(rest 2 min)

 

B. 4 Rounds for max reps:

30 sec - Double Unders

30 sec - Rest

30 sec - Renegade Row (NTE 35/25#)

30 sec - Rest

30 sec - Pushups

30 sec - Rest

30 sec - Row for Cals

90 sec - Rest

 

SAT 12/9

Saturday surprise!

 

SUN 12/10

SUNDAY STRETCH @ 10am or rest.