Workout of the Day: 12/18/17 - 12/24/17

MON 12/18

A. Strict Press x 5-5-5-5

(Rest 90-120 sec b/w sets)

*increase in weight each set as able

 

B. 5 Rounds for Time:

8 Push-Press (today's best 5RM Press, NTE 135/85#)

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

 

C. 1-3 Sets of:

15 Seated Band Row (hold 1 sec against chest)

25 Band Pull Aparts

 

TUE 12/19

A. Back Squat - build to a heavy double in 15min

*Perform 2-4 Strict Pull-ups after each set

(Rest as needed b/w sets)

 

B. For Time:

21-15-9 Front Squat (~50-60% of today's best BS double, NTE 115/75#)

Toes to Bar

 

WED 12/20

A. 3 sets:

Close Grip Bench Press x 8

(spot your partner)

Bent over DB Row x 6-10

(Rest 90 sec)

 

B. Partner Workout!

10 min. AMRAP:

P1: Row 20/15 Cals

P2: AMRAP Double Unders

*Score: Total DUs + Total Cals

 

C. Cash out (if time):

3 sets:

Side Plank x 20-45 sec/side

(rest as needed b/w sides)

 

THU 12/21

A. 4 sets:

Sumo Deadlift x 8-6-4-8

(Rest 30-60 sec)

Single arm DB Press x 5-8/arm

(Rest 90 sec)

 

B. 10 min. AMRAP:

25 KB Swings (NTE 53/35#)

25 Wallballs (20/14#)

25 Sit-ups

 

FRI 12/22

A. Hang Squat Clean x 3-3-2-2-1

(rest 90-120 sec b/w sets)

 

B. 8 min AMRAP:

4 Hang Power Cleans (NTE 155/105#)

8 Burpees over Bar

 

C. Forearm Plank - accumulate 2 mins.

 

SAT 12/23

Annual Ugly Sweater Workout @ 8am & 9am. Then join us for potluck brunch from 10-12 and photos with Santa at 10:30am!

 

SUN 12/24

No SUNDAY STRETCH today.