Workout of the Day: 5/15/17 - 5/21/17

MON 5/15

A. Sumo Deadlift x 8,6,4,8

(Rest 2min b/w sets) 

 

B. 15 min. AMRAP:

100m Single-arm Farmer's Carry (53/35#) 

30 sec Front Plank (arms extended)

10 Toes to Bar 

 

TUE 5/16

A. 4 sets:

Front Rack Reverse Lunge x 12-16 

(rest 2min b/w sets)

 

B. 3 Rounds for Reps/Cals:

1 Min - Wall Walks

30 sec - Rest 

1 Min - Double Unders 

30 sec - Rest

1 min- Row 

90 sec - Rest 

 

WED 5/17

A. 4 sets:

Choice of: AMRAP Strict Pull-ups in 1 Min OR AMSAP chin-over bar hold in 1 min

(Rest as needed) 

Single arm DB Press x 6-10/arm (1 sec pause OH)

(Rest 90 sec)

 

B. Partner Workout!

10 Rounds for Time:

12 Wall Balls (20/14#)

6 Burpee Box Jump/Step-overs (NTE 20/16") 

*alternate FULL rounds (5 Rnds/partner) 

 

THU 5/18

A. 5 sets:

Back Squat @ 31X1 x 2-4 

(Rest 2 min b/w sets)

 

B. "Helen"

3 Rounds for time: 

400m Run (79th st)

21 KBS (NTE 53/35#)

12 Pull-ups

 

FRI 5/19

A. 3 sets: 

Close Grip Bench Press x 8-10 

(Spot partner & rest as needed) 

Row 30 sec for meters

(Rest 90-120 sec)

 

B. 3 Rounds for time: 

10 Renegade Rows (NO pushup, just row R & L = 1 rep; NTE 35/25#)

15 DB Deadlifts 

10 DB Front Squats 

300m Run (78th st)

 

SAT 5/20

Saturday surprise!

 

SUN 5/21

SUNDAY STRETCH @ 10am or rest.