Workout of the Day: 5/8/17 - 5/14/17

MON 5/8

A. 4 sets: 

Paused Front Squat @32x1 x 3-6 reps 

(Rest 30-60 sec)

DB Renegade Row x 8-12 alt arms (4-6/arm; NO pushup, just row R & row L)

(Rest 60-90 sec)

 

B. 10 min. AMRAP:

200m Run (75th st)

15 KB Swing (NTE 53/35#)

10 Wallballs (20/14#) 

 

TUE 5/9

A. 4 sets:

Romanian Deadlift @31x1 x 5,5,4,4

(Rest 30-60 sec)

Wall Walks x 60 sec AMRAP 

(rest 90 sec)

 

B. For Time:

500m Row

40 Push-ups

30 Box Step-ups (20" box - Hold KB/DBs as able) 

20 Pull-ups 

 

WED 5/10

A. 4 sets: 

DB Bench Press x 10,8,6,4 

(Spot partner)

Barbell Narrow Grip High Pull @21X1 x 10,8,6,4

(Rest 90-120 sec)

 

B. For time: 

20-15-10-5 reps

KB Sumo Deadlift High-pull (53/35#)

Box Jump - Step down (24/20")

*30 sec Front Plank after each round

 

THU 5/11

A. 3 Rounds of: 

Russian Box Step-up x 10-12/leg

BTN Press x 5-6 

Side Plank Rotations x 10/side 

Assault bike x 20 sec for max cals 

*rest as needed b/w activities

 

B. For time: 

20 DB Manmakers!

 

FRI 5/12

A. Back Squat x 6,4,2,6,4,2

(rest 2 min b/w sets)

 

B. 

2 min. AMRAP: Row for Cals

(1min Rest)

8 min. AMRAP:

8 Toes 2 Bar 

16 KB Swings (NTE 53/35#)

(1min Rest)

2 min. AMRAP: Row for Cals

*2 scores: total rounds + reps of T2B/KBS and total row cals

 

SAT 5/13

Saturday surprise!

 

SUN 5/14

SUNDAY STRETCH @ 10AM or rest.