Workout of the Day: 2/13/17 - 2/19/17

MON 2/13

A. 1 & 1/4 Back Squat - Work up to heavy 3-rep in 18 mins

(Rest 2 mins b/w heavy sets)

*Take 5-6 work sets

 

B. 3 Rounds, each for time:

10 Power Cleans (95/65#)

10 Lateral Burpees over the Bar

(Rest 2 mins b/w rounds)

*Score = slowest split

 

 

TUE 2/14

A. Partner WOD for Valentine's Day!

4 rounds for total reps as a team:

1 min - Reverse Lunges (bodyweight) (L+R = 1)

(1 min rest)

1 min - Plank with DB drag (35/20#) (L=1, R=2, etc)

(1 min rest)

1 min - Rowing (cals)

(1 min rest)

1 min - Strict Pullups

(1 min rest)

 

WED 2/15

A. 8 sets:

Bench Press for Speed x 3 reps

(Rest 30 sec b/w sets or the time it takes to have your partner go)

*Loading around 50-60%

*Change grip every 3 sets: start with close grip, medium grip, wide grip

 

B. 15 min AMRAP:

30 Double Unders

15 KB Swings (53/35#)

30 Double Unders

15 KB SDHP (same KB)

 

THU 2/16

A. 5 sets of:

Hang Power Cleans x 4 reps

(Rest 90 sec)

*Foam Roll between sets - lats, t-spine, hammies, etc.

 

B. 4 rounds for time:

15 Hand Release Push-ups

15 Box Jumps (step down!) (24/20#)

15 Wallballs (20/14)

15 Hollow Rocks (Rest 60 sec b/w rounds)

 

FRI 2/17

A. 7 sets:

Wide Stance Box Squats x 3 reps

(Rest 60 sec)

*Load at 50-60%

*2-3 warm-up sets

 

B. For time:

2k Row [10 min timecap]

 

 

SAT 2/18

Saturday surprise!

 

SUN 2/19

Sunday Stretch @ 10am or rest.