Workout of the Day: 7/24/17 - 7/30/17

MON 7/24

A. 3 sets:

DB/KB Box Step-up x 8-10/leg

(Rest 30-60 sec)

Russian KB Swing x 10-15

(Rest 60-90 sec)

 

B. 2 Rounds For Time: 

25 Calorie Row

30 Ring Rows

50 Double Unders

(Rest 2 minutes b/w Rounds)

*Score = total time minus 2 mins.

 

TUE 7/25

A. 15 minutes to build to a challenging complex of: 

Power Clean + Hang Power Clean + 2 Front Squats 

 

B. 6 Sets of: 

30 sec - Wall Balls (20/14#)

30 sec - Rest 

30 sec - Burpees

30 sec - Rest 

*Goal: Similar or slightly more burpees per set - pace yourself and work to increase pace in later sets.

 

WED 7/26

A. 4 sets: 

Shoulder Press x 4-8

(Rest 30-60 sec)

KB Good Morning @3010 x 8-10

(Rest 60-90 sec)

 

B. 4 Rounds For Time:

50m Farmer's Carry (NTE 50/35# per hand - to edge of Porsche garage and back) 

12 Shoulder to Overhead (80% of todays best shoulder press NTE 115/75#) 

300m Run (78th st)

 

THU 7/27

A. 4 sets:

Back Squat x 8, 6, 4, 8

(Rest 30-60 sec)

Kneeling Torso Row x 4-8 (pause 1 sec at chest) 

(Rest 60-90 sec)

 

B. 10 min. AMRAP:

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

30 Sit-ups

20 Hand Release Push-ups

10 Toes to Bar

 

FRI 7/28

A. 3 sets:

Strict Pull-ups x 1 Min AMRAP

(Rest 60 sec)

Hollow hold x 20-45 sec

(rest 60-90 sec)

 

B. 3min AMRAP: 

12 KB Swings (NTE 53/35#)

7 Burpees 

 

(Rest/walk 2min) 

 

3min AMRAP:

6 Rt arm DB Push-Press (NTE 50/35#) 

8 Rt arm down Side Plank Rotations (on elbow)

6 Lft arm DB Push-Press (NTE 50/35#) 

8 Lft arm down Side Plank Rotations 

 

(Rest/walk 2min)

 

3min max distance row

 

SAT 7/29

Saturday surprise!

 

SUN 7/30

SUNDAY STRETCH @ 10am or rest.