Workout of the Day: 12/25/17 - 12/31/17

MON 12/25

CLOSED. Merry Christmas!

 

TUE 12/26

CLOSED.

 

WED 12/27

A. 3 sets:

Front Squat x 5-8

(Rest 30-60 sec)

Strict Pull-up x 30 sec AMRAP

(Rest 2 mins)

 

B. 5 Rounds for time:

12 Goblet Reverse Lunges (6/leg, NTE 53/35#) 

8 C2B Pull-ups

 

THU 12/28

A. 18 mins. to cycle through:

Behind the Neck Press x 5-8

Goblet Russian Box Step-up x 5-8/leg

Kneeling Torso Row x 5-8/arm

Assault bike x 20 sec for max cals

 

B. For time:

25 Burpee Box Jumps (NTE 24/20")

(2 min. rest)

25 Burpee Box Jumps

 

C. Cash-out (if time)

5 min EMOM:

Hollow Body Hold/Rock x 25 sec

 

FRI 12/29

A. 3 sets:

Romanian Deadlift @30x0 x 4-6

(Rest 30-60 sec)

Bar Dip @30x0 x 2-4

(Rest 90 sec)

 

B. 12 min. AMRAP:

5 Deadlifts

10 Hand Release Push-ups

200m Run (75th st)

 

SAT 12/30

Saturday surprise!

 

SUN 12/31

SUNDAY STRETCH @ 10am or rest.