Workout of the Day: 4/17/17 - 4/23/17

MON 4/17

A. 4 sets:

Romanian Deadlift (barbell) @31x1 x 4-6 

(Rest 60 sec)

DB Strict Press x 6-8

(Rest 60 sec)

 

B. 4 Rounds For Time:

20 Lateral Box Step Overs (24/20") 

15 Sit-ups

100m DB/KB Farmer's Carry 

 

C. 2 sets:

Side Plank Clam Shells x 8-12/side

 

TUE 4/18

A. 5 Sets:

Power Clean + Hang Power Clean + Front Squat

*Consistent builds over sets building to one tough set 

*Follow each set with 20 sec Box Jump (Step Down)

(Rest 2min b/w sets)

 

B. For Time:

400m Run 

+

15-12-9

Thruster (60-70% max NTE 95/65lbs)

Pull-ups

+

400m Run 

 

WED 4/19

A. 4 sets:

Close Grip Bench Press x 7,5,3,7

(spot partner)

Bent Over Double DB Row @21x2 x 5-7 

(rest 60-90 sec)

 

B. 3 Rounds of: 

60 sec - KB Swing (NTE 53/35#)

30 sec - Rest 

60 sec - Double Unders

30 sec - Rest 

 

THU 4/20

A. 4 sets: 

Back Squat x 8,4,8,4 

(Rest 60 sec)

Tempo Ring Rows @ 31X1 x 5-8 

(Rest 60-90 sec)

 

Foot Drills! (between part A & part B)

 

B. 15 minutes for total distance:

400m Run 

100m Walk 

300m Run 

100m Walk

200m Run 

100m Walk 

100m Run 

100m Walk 

 

FRI 4/21

A. 3 Sets of:

Choice of (PICK ONE!):

AMRAP UB Strict Pull-ups

AMSAP Chin-over bar hang

AMSAP Straight Arm Hang

(Rest 30-60 sec)

30 sec - Wall Walks 

(Rest 90-120 sec)

*Stretch triceps/lats against rig during rest

 

B. 2 Rounds of:

 

2 min AMRAP:

2 Pull-ups

3 Push-ups

4 Squats

 

(1 min Rest)

 

2 min - Row for Distance 

 

(1 min Rest b/w rounds)

 

SAT 4/22

SATURDAY SURPRISE!

 

SUN 4/23

SUNDAY STRETCH @ 10am or rest.