Workout of the Day: 1/1/18 - 1/7/18

MON 1/1

- CLOSED -

Happy New Year! We're looking forward to a terrific 2018 full of even more PRs and feats of awesomeness. 

 

TUE 1/2

A. 20 mins. to cycle: [max 4 work sets] 

Romanian Deadlift x 5-8

Bar Dip x 3-6 

Russian KB Swing x 10-15

Side Plank Rotations (on elbow) x 8-12/arm

*Rest as needed b/w activities

 

B. 4 Rounds for reps/cals:

30 sec - Row for Cals

30 sec - Rest

30 sec - Double Unders

30 sec - Rest 

30 sec - Front Plank (arms extended)

30 sec - Rest 

 

WED 1/3

A. Push Press x 9-7-5-3

*Complete 8 RIng Rows between after each set of PP

(Rest 2 mins b/w sets)

 

B. For Time:

30 Toes 2 Bar

20 Single arm DB Push Press (10/arm, NTE 50/35#)

40 Burpees to Plate (45/25#)

 

C. Cash Out:

Assault bike x 30 sec max effort for cals 

 

THU 1/4

A. 4 sets: 

Front Squat 5-5-5-5

Single arm DB Upright Row x 5-8/arm 

(Rest 2 mins b/w sets)

 

B. For Time:

24-16-8

Goblet Squat (53/35#)

KB Swing

*200m run after each round (75th st)

 

FRI 1/5

A. 7 minutes to work on: 

Option 1 - Kipping Pull-ups (must have 1+ strict bodyweight pullups) 

Option 2 - 3-4 sets: 10 band pull-aparts + 10 kneeling band lat pull downs 

 

B. Strict Chin-up x 4, 3, 2 

(rest 2 min b/w sets)

 

C. 4 Rounds for Time:

16 DB Box Step-ups (8/leg, alt legs; NTE 35/25# to 20")

8 Renegade Rows (Row L + Row R = 1 rep, NO pushup) 

8 Hollow rocks

 

SAT 1/6

Saturday surprise!

 

SUN 1/7

SUNDAY STRETCH @ 10am or rest.