Workout of the Day: 6/19/17 - 6/25/17

MON 6/19

A. Push Press x 5, 4, 3, 2, 1

(rest 2 min b/w sets)

 

B. 3 Rounds for Reps/Cals:

1 Min - Burpee Pull-up

30 sec - Rest 

1 Min - Double Unders 

30 sec - Rest

1 min - Row (cals)

90 sec - Rest

 

TUE 6/20

A. 3 sets: 

Back Squat x 8-10

(Rest 45 sec)

DB/KB Kneeling Torso Row x 6-8/arm 

(Rest 1-2 mins)

 

B. 5 Rounds for Time:

10 Knees to Elbows 

10 SA DB OH Reverse Lunges (NTE 35/25#)

 

WED 6/21

A. Take 20 Minutes to Cycle: 

Pendlay Row x 4-6 (1 sec pause against chest) 

DB/KB Box Step-up x 8/leg 

Side Plank Rotations (on elbow) x 10/side 

Assault bike x 25 sec for cals @ tough effort 

*rest as needed b/w activities

 

B. For Time:

500m Row 

400m Run (79th st)

 

THU 6/22

A. 4 sets:

Sumo Deadlift @30x1 x 5-8

(Rest 30-60 sec)

DB Single-arm Strict Press x 5-8/arm

(Rest 90 sec)

 

B. Partner Workout!

For Time:

10,9,8 ... 1

Wall Ball (20/14#)

Dip Support on rings

*Partners switch off activities; each partner does ALL of the reps.

 

FRI 6/23

A. Hang Power Clean: 12 Minutes to build to a tough 2-rep

 

B. 12 min. AMRAP:

20 DB Snatches - alt arms (NTE 50/35#)

15 Toes to Bar 

200m Run (75th st)

 

SAT 6/24

Saturday Surprise!

 

SUN 6/25

SUNDAY STRETCH @ 10am or rest.