Workout of the Day: 5/29/17 - 6/4/17

MON 5/29

Closed.

 

TUE 5/30

A. 4 Sets:

DB Bench Press x 5-8 

(spot partner & rest as needed)

Barbell Narrow Grip Upright Row @21X1 x 5-8 

(Rest 90 sec)

 

B. 10 min. AMRAP:

3, 6, 9, 12, 15....

Toes to Bar 

Box Jump Over (NTE 24/20") 

 

WED 5/31

A. 5 sets:

Back Squat x 6, 4, 6, 4, 6

(Rest 60 sec)

Ring Row @31x1 x 4-6 

(Rest 90 sec) 

 

B. 4 Rounds for time:

20 Reverse Lunge Steps (unweighted)

10 KB Sumo Deadlift High-pulls (NTE 53/35#) 

5 Burpee Pull-ups 

 

THU 6/1

A. Take 15 minutes to build to a tough complex of: 

3 Hang Power Clean + 2 Shoulder to OH

 

B. 15 min. EMOM:

Min 1 - 30 sec Double Unders

Min 2 - 30 sec DB Renegade Rows (NTE 35/20#) (no pushup; 1 rep = Row L + Row R)

Min 3 - 30 sec Row (cals)

*score = total reps/cals

 

FRI 6/2

A. Deadlift x 7,5,3,7

(Rest 2 min b/w sets)

*goal is for the last set of 7 to be heavier than first yet typically lighter than the 3. 

 

B. For time:

10, 8, 6, 4, 2

Thruster (barbell) (~70-80% of multi-rep max NTE 125/85#) 

Knees to Elbows 

Run 100m after each round 

 

SAT 6/3

Saturday surprise!

 

SUN 6/4

SUNDAY STRETCH or rest.