Workout of the Day: 7/3/17 - 7/9/17

MON 7/3

A. 4 sets: 

Single Leg DB Romanian Deadlift x 4-6/leg

(Rest 30 sec)

Wall Walks x 1 min. AMRAP 

(Rest 90 sec)

 

B. 15 minute AMRAP:

Row 500m 

Side Plank (on elbow) x 45 sec/side (can be accumulated)

Single arm OH Carry x 50m/arm (moderate load) (77th st)

 

TUE 7/4

Closed. Happy 4th!

 

WED 7/5

A. 4 sets: 

Sumo Deadlift High-pull x 6-8

(Rest 60 sec)

Ring-Row @21X1 x 4-6

(Rest 60 sec)

 

B. 8 min. AMRAP:

100m run (77th st)

10 Burpees 

 

C. 3 sets: 

Side Plank Rotations (on elbow) x 10/side

 

THU 7/6

A. Take 20 Minutes to Cycle: 

DB Russian Box Step-up x 8/leg 

Ring Dip x 5-8 

Side Plank Clamshells x 10/side 

Double Under Practice x 1min

*Rest as needed b/w activities

 

B. 3 Rounds for Reps:

30 sec - Strict Pull-ups

30 sec - Rest

30 sec - Sit-ups

30 sec - Rest

30 sec - Double Unders

30 sec - Rest

 

FRI 7/7

A. Push Press x 8, 8, 4, 4, 4

(rest 2 min b/w sets)

 

B. 5 Rounds for Time: 

8 Box Jump (step down) (24/20")

6 Deadlifts (~70-80% of today's best 4-rep push press, NTE 135/85#)

4 Hang Power Cleans 

2 Push-press 

(Rest 1min b/w rounds) 

*Score = Subtract 4 minutes from final time

 

SAT 7/8

Saturday Surprise!

 

SUN 7/9

SUNDAY STRETCH @ 10am or rest.