Workout of the Day: 7/31/17 - 8/6/17

MON 7/31

A. 3 sets: 

Strict Press x 4-8 

(Rest 30 sec)

Single Leg DB RDL x 4-8/leg

(Rest 60-90 sec)

 

B. 3 Rounds:

In 3 minutes complete...

5 Hang Power Cleans 

10 Burpees

Row Max Cals in remaining time

(Rest/walk 3minutes b/w sets)

 

TUE 8/1

A. 4 sets: 

Paused Back Squat @32x1 x 4-6

(Rest 30-60 sec)

Kneeling Torso Row x 4-8/arm 

(Rest 60-90 sec)

 

B. For Time:

10 DB Manmakers (NTE 35/25#) (1 rep = pushup, row R, row L, squat clean, thruster)

20 Toes to Bar 

30 Squat thrust + Lateral Box Step-over (NTE 24/20")

 

WED 8/2

A. 15 minutes to cycle through:

KB Swing w/1s Hold OH x 8-10 

Double Under Practice x 1 min 

Wall Walks x 1 min

Assault bike x 20 sec. for max cals 

*Rest as needed b/w activities

 

B. 3 Sets for times:

Row 500m 

(Rest/walk 3 minutes) 

 

THU 8/3

A. 4 sets: 

Walking Lunge x 24, 20, 16 12 steps  

(Rest 30-60 sec)

DB Upright Row x 4-8/arm

(Rest 60 sec)

 

B. For Time: 

21-15-9

KB Swings (NTE 53/35#)

Box Jump - step down NTE 24/20"

 

FRI 8/4

A. EMOM x 10 min: 3 Power Cleans

*Start light and add 5-10# per minute as desired - goal is good technique

 

B. 12 min. AMRAP:

6 Burpees 

12 DB Snatch - alternating arms NTE 50/35#

36 Double unders

 

SAT 8/5

Saturday surprise!

 

SUN 8/6

SUNDAY STRETCH @ 10AM or rest.