Workout of the Day: 2/6/17 - 2/12/17

MON 2/6

A. Every 2 mins x 7 sets:

Power Clean + Front Squat

*Work up to a challenging complex

 

B. 10 min AMRAP:

10 Power Cleans (95/65#)

10 Burpees

10 Box Jumps (24/20#)

 

TUE 2/7

3 Rounds of:

DB/KB Single Leg RDLs x 6-8/leg

(Rest 30 sec)

DB Hammer Curls x 8-10/arm

(Rest 30 sec)

Toes to rig x 10

(Rest 30 sec)

 

B. Every 6 min x 3 Sets:

Row 400m

15 KBS (53/35#)

10 Pull-ups

 

WED 2/8

A. Bench Press - Work up to a heavy one rep in 18 mins.

*Take 7-10 sets to get there

*Rest 2+ mins b/w heavy sets

 

B. For time:

50-40-30-20-10

Double Unders

25-20-15-10-5

MB thruster (20/14#)

[10 min timecap]

 

THU 2/9

A. EMOM x 10 mins:

ODD: Hang power snatch x 3-5

EVEN: 10-20 sec Hollow Hold

 

B. 16 min AMRAP w/ a partner:

2 Wall Climbs

10 Sit-ups

15/10 Calorie Row (guys/gals)

*one person works at a time, alternate full rounds

 

FRI 2/10

A. 5 sets:

Deadlift x 5

(Rest 2 mins)

*Reps MUST be touch and go

*goal is to add weight each set

 

B. For time:

21-15-9

Sumo Deadlift (135/95#)

42-30-18

Lateral jumps over bar

*300m run after each round

(i.e., 21 SDL, 42 lateral jumps, 300m run; 15 SDL, 30 jumps, 300m run, etc)

 

SAT 2/11

Saturday surprise!

 

SUN 2/12

SUNDAY STRETCH @ 10AM or rest.