Workout of the Day: 4/24/17 - 4/30/17

MON 4/24

A. 4 Sets:

DB/KB Box Step-up x 12-16 reps (alt legs) 

(Rest 60s)

Bilateral Upright Row (barbell) x 5-8 reps

(Rest 90s)

 

B. 10 min. AMRAP:

300m Run (78th St)

24 Sit-ups

12 HR Push-ups 

 

TUE 4/25

A. 4 sets:

Romanian Deadlift (barbell) x 8 reps 

(Rest 30s)

DB/KB Bent-over row x 6-8 reps/arm

(Rest 60s)

 

B. For Time:

21-15-9

KB Swing 

42-30-18

Double Unders 

 

WED 4/26

A. Shoulder to OH - build to a TnG 2-rep in 8 minutes from the floor

(no racks - choice of push press or push jerk)

 

B. "DT"

5 Rounds For Time:

12 Deadlifts (~70% of today's best double NTE 155/105#)

9 Hang Power Cleans

6 Shoulder to OH

[12 min timecap]

 

THU 4/27

A. 4 sets:

Back Squat x 5 reps

(Rest 30s)

Strict Pull-ups x 3-4 reps

(Rest 1-2 min)

 

B. 10 minutes EMOM:

Min 1 - 30 sec Wall Balls (20/14#)

Min 2 - 30 sec Box Jump (24/20")

*score = total reps

 

FRI 4/28

A. 3 sets:

Pendlay Row x 5-7 reps (1 sec pause against chest) 

(Rest 30s)

Ab roll-outs x 6-10 reps

(Rest 60s)

 

B.

4 min - Row for distance

(2 minutes rest/walk)

4 min AMRAP - DB Manmakers (1 rep = pushup, row R, row L, setup for clean, squat clean, thruster)

**2 scores: Distance rowed & total reps

 

SAT 4/29

Saturday surprise!

 

SUN 4/30

SUNDAY STRETCH @ 10AM or rest.