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

MON 12/11

A. 3 sets: 

DB Russian Box Step-ups x 30 sec/leg  (adv: pistols)

(rest 30 sec b/w legs & before chin-ups) 

Strict Chin-up x 1-3

(rest 2 min b/w sets)  

 

B. 12 min. AMRAP:

10 Sumo Deadlift High-pulls (NTE 95/65#) 

12 Knees to Elbows 

200m Run (75th st)

 

TUE 12/12

A. Thruster x 15, 12, 9, 6 

*Complete 10 Ring Rows after each set 

(Rest 90-120 sec)

 

B. 3 Rounds for Reps:

1 min - Wall Balls (20/14#)

1 min - Rest 

1 min - Double Unders

1 min - Rest 

1 min - Row 

1 min - Rest

 

WED 12/13

A. Deadlift TnG x 12, 10, 8, 6 

*Complete 30 sec of Push-ups after each set 

(Rest 90-120 sec)

 

B. For TIme:

30 KB Swings (NTE 53/35#)

10 Burpees 

20 KBS

20 Burpees

10 KBS

30 Burpees

 

THU 12/14

A. 4 sets: 

Strict Press x 3-6

(Rest as needed)

Single arm Upright Row x 6-10 (only 3 sets)

(Rest 90 sec)

 

B. 8 min. AMRAP:

2, 4, 6, 8....

Power Clean (~70% max NTE, 135/95#)

Pull-ups 

 

FRI 12/15

A. 3 sets: 

Back squat x 6-8

(Rest 2 mins) 

 

B. 5 Rounds for time: 

6 Left arm DB Thrusters

12 Sit-ups 

6 Right arm DB Thrusters 

12 Mountain Climbers (6/leg)

 

SAT 12/16

Saturday surprise!

 

SUN 12/17

SUNDAY STRETCH @ 10AM or rest.