Workout of the Day: 7/10/17 - 7/16/17

MON 7/10

A. 12 mins to build to heavy complex - Power Clean + Hang Squat Clean + Front Squat

 

B. Complete 4 Rounds of: 

4 Hang Power Cleans (~70% of todays best complex NTE 135/95#)

8 Burpee Box Jumps (NTE 24/20")

200m run (75th st)

(Rest/walk 2 minutes b/w rounds)

*Subtract 6 minutes from final time

 

TUE 7/11

A. 4 sets: 

Shoulder Press x 5, 5, 3, 3

(Rest 30-60 sec)

Split Stance DB/KB Row x 5-8/arm 

(Rest 60 sec)

 

B. 10 min. AMRAP:

300m Run (78th st)

10 Thrusters (~80% of best shoulder press NTE 115/75#) 

 

WED 7/12

A. 4 sets: 

Back Squat x 4, 3, 2, 4 

(Rest 60 sec)

Strict Pull-up x 30 sec AMRAP

(Rest 90-120 sec)

 

B. 8 min. AMRAP: 

14 KB Swings (53/35#)

7 Burpees over KB 

100ft OH KB carry

 

THU 7/13

A. 3 sets: 

Sumo Deadlift High Pull x 8-12 

(Rest 60 sec)

DB Bench Press x 8-12

(Rest 60-90 sec)

 

B. For Time:

16-12-8

SA DB Snatch (NTE 50/35#) 

Toes to Bar

*50 Double Unders at the end of each round

 

FRI 7/14

A. Turkish Get-up: Take 12 minutes to build to a challenging double per arm 

 

B. 2 Rounds of: 

2 min - AMRAP KB Swings (NTE 53/35#)

1 min - Rest 

2 min - AMRAP DB Complex - DB Burpee + Power Clean + Push Press

1 min - Rest 

2 min - Max Cal Row

1min - Rest

*Goal: Pace yourself to complete slightly more reps/cals on second round

 

SAT 7/15

Saturday Surprise!

 

SUN 7/16

SUNDAY STRETCH @ 10am or rest.