Workout of the Day: 8/21/17 - 8/27/17

MON 8/21

A. Push Press x 5,5,3,3

(rest 2 min b/w sets)

 

B. 3 Rounds for Reps/Cals:

60 sec - Double Unders 

30 sec - Rest 

60 sec - Burpee to Plate 

30 sec - Rest

60 sec - Row 

120 sec - Rest 

 

TUE 8/22

A. 4 sets:

Back Squat x 8,6,4,8

(Rest 30-60 sec)

Split Stance DB Row x 4-6/arm (1 sec pause at chest)

(Rest 90 sec)

 

B. 13 min. AMRAP:

10 Toes to Bar 

15 Russian KB Swing

300m Run (78th st)

60 sec Front plank (arms extended)

 

WED 8/23

A. Take 18 Minutes to Cycle: 

Sumo Deadlift High-pull x 6-10 

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

Side Plank Dips x 10/side 

*rest as needed b/w activities

 

B. For Time 

400m Run (79th st)

30 Wall Balls (NTE 20/14#)

400m Run 

 

THU 8/24

A. 4 sets:

Romanian Deadlift @30x1 x 6,6,4,4

(Rest 30-60 sec)

DB SA Push-Press x 6-10/arm

(Rest 60-90 sec) 

 

B. For Time:

15-12-9

Hang Power Clean (~60-70% max NTE 135/95#) 

Box Jump (NTE 24/20", step down!) 

 

FRI 8/25

A. DB Snatch x 16,12,8,4 (alt. arms)

(Rest 90-120 sec b/w sets)

*Increase weight each set as able 

 

B. 8 Rounds for Time:

9 Goblet Squats (NTE 53/35#)

7 Hand-Release Push-ups

5 Pull-ups

 

SAT 8/26

Saturday surprise!

 

SUN 8/27

SUNDAY STRETCH @ 10am or rest.