Workout of the Day: 8/14/17 - 8/20/17

MON 8/14

A. 4 sets:

Sumo Deadlift High-pull x 5-8 

(Rest 30-60 sec)

Ring Push-ups x AMRAP-2 

(Rest 90 sec)

 

B. 5 Sets for Reps:

30 sec - DB Thrusters (NTE 50/35#)

30 sec - Rest

30 sec - Kettlebell Swings (NTE 53/35#)

30 sec - Rest 

 

TUE 8/15

A. Take 15 Minutes to Cycle: 

Push-press x 6-10 

Front Plank (arms extended) x 1 min 

Ring Row x 8-12

Assault Bike x 20 sec for cals 

*Rest as needed b/w activities

 

B. 9 Min. AMRAP: 

30 Double unders 

15 Burpees

3-5 Strict Pull-ups 

 

WED 8/16

A. 15 min. to build to a heavy: 2 Hang Power Clean + 3 Front Squat

 

B. For Reps/Cals:

3 min - Walking Lunge 

1 min - Rest 

3 min - MB Sit-ups (NTE 20/14#)

1 min - Rest 

3 min - Row (cals) 

 

THU 8/17

A. Take 13 Minutes to Cycle: 

Bent Over Barbell Row x 4-8 (2 sec pause at chest)

Single arm OH Carry x 50m

Row 200m

Side Plank Clamshell x 7/side

*rest as needed b/w activities

 

B. 4 Rounds for time: 

16 Box Jumps (NTE 24/20") 

Run 400m 

 

FRI 8/18

*Note: no 9am class today :(

A. 4 sets:

Back Squat x 6,6,4,4

(Rest 30 sec)

Kneeling Torso Row x 4-6/arm 

(Rest 60-90 sec)  

 

B. 12 min. EMOM:

Odd -  Deadlifts TnG x 5 (Start @60% max)

Even - Toes to Bar x 20 seconds AMRAP

 

SAT 8/19

Saturday surprise!

 

SUN 8/20

SUNDAY STRETCH @ 10am or rest.