Workout of the Day: 4/10/17 - 4/16/17

MON 4/10

A. 12 minutes strict pulling progressions - one max effort to test your current capacity in ONE of the following: AMSAP straight arm hang in 90s; AMSAP chin-over bar in 90s; AMRAP unbroken strict pull-ups; build to a max strict wtd pull-up. 

3 sets of 2-4 pullup negatives in remaining time 

(Rest b/w sets)

 

B. For total reps:

2min DB Power Clean to Overhead (NTE 50/35#)

2min Rest 

2min Burpee Box Jumps Overs (NTE 24/20")

2min Rest 

2min Row for cals

*score = reps + cals

 

C. Accumulate 200m Single arm Farmer's Carry per arm - switch arms every 50m 

 

TUE 4/11

A. DB Front Rack Walking Lunge x 24, 20, 16, 12 (total steps)

(Rest 2min b/w sets)

 

B. 3 Rounds for Time:

25 Russian KB Swings (NTE 70/53#)

400m Run (79th st)

 

C. Tabata side plank (alt. sides each interval)

 

WED 4/12

A. Power Clean: 12 minutes to build to a challenging triple (TnG as able) 

 

B. 12 min EMOM:

Min 1: 8 Power Cleans (50-60% of today's max)

Min 2: 8-12 Hand-Release Push-ups 

Min 3: Row 30 sec for Calories 

 

THU 4/13

A. 3 sets: 

Ring Dip -- AMRAP in 30 sec

(Rest as needed)

Single leg DB Romanian DL x 5-8/leg

(Rest 1-2 mins)

 

B. Every other minute for 12 minutes complete an unbroken set of:  

8 Deadlifts

6 Hang Power Cleans

4 Push-Press 

(Use 60-70% of max Push-Press NTE 135/95#)

 

FRI 4/14

A. 4 sets: 

Back Squat @31x1 x 4-6 

(Rest 1 min)

Kneeling Torso Row 4-6/arm

(rest 1-2 mins)

 

B. For Time

50 Double Unders

10 Burpees 

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders 

10 Burpees

10 Double Unders 

10 Burpees 

(15min time cap) 

 

SAT 4/15

Saturday surprise!

 

SUN 4/16

SUNDAY STRETCH  @ 10am or rest.