Workout of the Day: 8/28/17 - 9/2/17

MON 8/28

A. 4 Sets: 

Front Squat x 5,5,3,3

(Rest 30-60 sec)

Kneeling Torso Row x 4-6/arm (1 sec pause at chest) 

(Rest 60 sec)

 

B. 12 min. AMRAP:

10 Burpees 

15 Sit-ups

200m Run (75th st)

 

TUE 8/29

A. 15 min to cycle:

Barbell Good Morning @3011 x 6-10 

Single arm DB Strict Press x 6-10/arm 

Side plank dips x 10/side 

Row x 35 sec @ Tough effort

 

B. For time: 

10-8-6-4-2

Power Clean (115/75#)

Box Jump (step down, 24/20") 

Pushups

 

WED 8/30

A. 4 sets: 

Close Grip Bench Press x 8,8,5,5

(Rest 30-60 sec)

Ring Row x 5-8 

(Rest 60-90 sec)

 

B. 3 rounds for reps/cals:

60 sec - Double Unders 

60 sec - Russian KB Swings 

60 sec - Row for cals 

(Rest/walk 3min b/w rounds) 

*During each rest accumulate 1 min forearm plank

 

THU 8/31

A. Sumo Deadlift x 12,10,8,6

(Rest 90 sec b/w sets)

 

B. 3 sets: 

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

(Rest 30-60 sec b/w legs)

 

C. 7 min. AMRAP:

7 Sumo Deadlift High-pulls 

14 Wall Balls (20/14#)

14 Russian Twists (L+R=1)

 

FRI 9/1

A. 4 sets: 

Paused Back Squat @32X1 x 4-6 

(rest 2 min b/w sets)

 

B. 4 Rounds for Time: 

8 Front Squats (@60-70% of today's best BS, NTE 135/95#) 

12 Toes 2 Bar 

400m Run 

 

SAT 9/2

CLOSED. Have a great Labor Day weekend!

 

SUN 9/3

SUNDAY STRETCH @ 10am or rest.