Workout of the Day: 7/17/17 - 7/23/17

MON 7/17

A. 4 sets:  

Strict Pull-ups x 1 Min AMRAP

(Rest 30-60 sec)

Single arm DB Press x 12, 10, 8, 6/arm (Pause 1s in OH position)

(Rest 60 sec)

 

B. "The Chief" 

3 Sets of:

3 min AMRAP

3 Power Cleans (~70-80% max NTE 135/95lbs)

6 Push-ups 

9 Air Squats 

(Rest 1min b/w rounds)

*Pick up where you left off each round. Score is total rounds + reps.

 

TUE 7/18

A. 3 sets: 

KB Good Morning @3010 x 10

(rest 60 sec)

DB Front Rack Walking Lunge x 24, 20, 16 steps

(rest 90 sec)

 

B. 12 min AMRAP:

400m Run (79th st)

21 Russian KB Swings (NTE 53/35#)

300m Run (78th st) 

15 RKBS

200m Run (75th st)

9 RKBS 

 

WED 7/19

A. Power Clean x 5, 4, 3, 2, 1

(rest 2 min b/w sets)

 

B. 4 Sets of: 

30 sec - Renegade Rows (NTE 40/25#) 

30 sec - Rest 

30 sec - Sit-ups

30 sec - Rest 

30 sec - Squat Thrust + Lateral Box Step-over (20") 

30 sec - Rest

30 sec - Row for Cals 

30 sec - Rest

 

THU 7/20

A. 4 sets: 

Push Press x 5

(rest 60 sec)

Single Leg DB/KB Romanian DL x 5-6/leg

(Rest 60-90 sec)

 

B. For Time: 

15-12-9

Hang power clean & Jerk (70-80% of todays best Push-Press NTE 135/95#) 

Burpee over bar

 

FRI 7/21

A. 4 sets: 

Front Squat x 4-6

(Rest 60 sec)

Split Stance DB Row x 4-6/arm

(Rest 60 sec)

 

B. For time:

30 Steps Reverse Lunge

60 Double Unders

20 Steps Reverse Lunge 

40 Double Unders

10 Steps Reverse Lunge 

20 Double Unders 

 

C. Accumulate 2 minutes Side Plank per side

 

SAT 7/22

Saturday Surprise!

 

SUN 7/23

SUNDAY STRETCH @ 10am or rest.