Workout of the Day: 6/26/17 - 7/2/17

MON 6/26

A. 4 sets:

Front Squat @30x1 x 4-6

(Rest 30-60 sec)

DB/KB Kneeling Torso Row x 5-8/arm 

(Rest 60 sec)

 

B. For Time:

30-20-10

Kettlebell Swings (NTE 53/35#)

Burpees 

200m run after each round (75th st)

 

TUE 6/27

A. 4 sets: 

Deadlift TnG x 8, 6, 4, 8 

(Rest 30-60 sec)

Single arm OH Carry x 50m/arm (R arm to 77th, L arm back to gym)

(Rest 90 sec)

 

B. 3 Rounds 

1min - Row for Cals

1min- Rest 

1min- DB Box Step-ups (NTE 35/20# - 20") 

1min - Rest 

*Goal: Slightly more Cals/Reps per round

 

WED 6/28

A. Close Grip Bench Press x 10, 8, 6, 4

(Rest 2 mins b/w sets & spot partner)

 

B. For Time: 

10-8-6-4-2

DB Power Clean to OH (NTE 50/35#)

Strict Pull-up

100m run (77th st)

 

THU 6/29

A. Turkish Get-up x 4, 3, 2/arm 

(Rest 90 sec b/w sets)

 

B. For Time:

21-15-9

Toes to Bar 

Run 400m after each set (79th st)

 

FRI 6/30

A. Back Squat x 6, 5, 4, 5, 6

(rest 2min b/w sets)

 

B. 3 Rounds for Time:

30 Steps Walking Lunge 

20 MB Sit-ups (20/14#)

10 Ring Dips

 

SAT 7/1

Saturday Surprise!

 

SUN 7/2

SUNDAY STRETCH @ 10am or rest.