Workout of the Day: 6/12/17 - 6/18/17

MON 6/12

A. 3 sets: 

Sumo Deadlift High-pull x 6-10 

(Rest 30-60 sec)

DB Bench Press x 6-10 

(Rest 60 sec)

 

B. For Time:

15-12-9

Hang Power Clean (~60-70% of multi-rep max NTE 135/95#) 

Toes to Bar

 

TUE 6/13

A. Take 20 Minutes to Cycle: 

Front Squat x 5-8

Ring Push-ups x 30 sec AMRAP 

Side Plank Clamshell x 10/side (pause 1s in top position) 

Row 150m @ tough effort 

*Rest as needed b/w activities

 

B. 10 min. AMRAP:

200m Run (75th st)

10 V-ups

10 Ring Rows or 2-5 Strict Pull-ups

 

WED 6/14

A. 4 sets: 

Behind the Neck Press x 4-8 

(rest 1min)  

DB Split Squat x 4-8/leg 

(rest 1min)

 

B. For Time:

30-20-10 

KB Swing (NTE 53/35#) 

Burpees

 

THU 6/15

A. Turkish Get-up x 3, 2, 1 per arm 

(Rest 60-90 sec b/w sets)

 

B. 7 min. AMRAP:

Run 200m (75th st)

10 Box Jump-overs (NTE 24/20") 

 

(Rest 3min) 

 

7 min. AMRAP:

KB/DB Farmer's Carry x 50m (to Porsche garage & back)

Front Plank (arms extended) x 30 sec

 

FRI 6/16

A. 3 sets: 

Single Leg DB Romanian Deadlift x 5-8/leg

(Rest 30-60 sec)

Wall Walks x 1 minute AMRAP

(Rest 90 sec)

 

B. 5 Rounds for Time:

8 Deadlifts (~50-60% of multi-rep max NTE 155/105#) 

32 Double Unders

 

SAT 6/17

Saturday Surprise!

 

SUN 6/18

SUNDAY STRETCH @ 10am or rest.