Workout of the Day: 6/5/17 - 6/11/17

MON 6/5

A. 3 sets:

Back Squat x 8-10

(Rest 1 min)

DB/KB Upright Row @21x1 x 6-10

(Rest 60 sec)

 

B. 10 min. AMRAP:

20 Russian KB Swings (NTE 70/53#)

15 Goblet Squats (same KB)

10 Burpees w/ Lateral Jump over KB 

 

TUE 6/6

A. 4 sets:

Single arm Farmer's Carry x 50m/arm

(Rest as needed)

Ring Dip x 6-10

(Rest 90 sec)

 

B. 3 Rounds for time: 

10 Toes to Bar

20 Box Step-ups (alt. legs - NTE 24/20" - unweighted)

300m Run (78th st)

 

WED 6/7

A. 4 sets: 

Romanian Deadlift @31x1 x 4-8

(Rest 1 min)

Wall Walks x 1 minute AMRAP

(Rest 2 min)

 

B. For Time

500m Row

30 Wall Balls (20/14#)

20 Renegade Rows (NTE 35/25#; 1 rep = row R + row L.. NO pushup) 

200m Single arm OH KB Carry (Switch arms every 50m - NTE 53/35#) 

 

THU 6/8

A. 4 sets: 

Front Rack Reverse Lunge x 14-18 (7-9/leg alt. legs) take out of the rack

(Rest 2 mins)

 

B. 3 Rounds for Reps/Cals:

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

30 sec - Rest

1 Min - Double Unders 

30 sec - Rest

1 Min - Row 

90 sec - Rest

 

FRI 6/9

A. Take 20 Minutes to Cycle: 

Russian KB Swings x 10-15

Single arm DB Thruster x 6-10/arm 

Side Plank x 30 sec/side 

Row 20 sec for max distance 

*Rest as needed b/w activities

 

B. 10 min. AMRAP:

200m Run (75th st)

15 Sit-ups 

10 Ring Rows or 2-5 Strict Pull-ups (Choose which is most appropriate to be a challenging yet submaximal effort each round) 

 

SAT 6/10

SATURDAY SURPRISE!

 

SUN 6/11

SUNDAY STRETCH @ 10AM OR REST.