Workout of the Day: 8/7/17 - 8/13/17

MON 8/7

A. 4 sets: 

Back Squat x 8, 8, 5, 5 

(Rest 30-60 sec)

Split Stance DB Row x 5-8/arm 

(Rest 90 sec)

 

B. 3 Rounds for time: 

12 Toes to Bar 

16 Box Step-ups (alt legs - NTE 24/20")

300m Run (78th st)

 

TUE 8/8

A. 3 sets: 

Single arm Farmer's Carry x 50m (to start of Porsche garage, switch arms on way back)

(Rest as needed) 

 

B. 2 rounds for reps/cals:

3 min - Row (for cals)

2 min - KB Swings (53/35#)

1 min - Situps

(Rest 3 mins b/w rounds)

 

WED 8/9

A. 4 sets: 

Deadlift @30x1 x 8,6,4,8

(Rest 1 min)

Wall Walks x 1 min 

(Rest 2 mins)

 

B. 5 Rounds for Reps:

30 sec - Double Unders

30 sec - Rest 

30 sec - Wall Balls (20/14#)

30 sec - Rest

*2 separate scores: total DUs, total WBs

 

THU 8/10

A. 3 sets: 

Russian Box Step-up x 8-10/leg

(Rest as needed)

Strict Pull-up x AMRAP-1 unbroken 

(Rest 90 sec)

 

B. 3 Rounds for time: 

400m Run (79th st)

15 Burpees

 

FRI 8/11

A. Take 15 Minutes to Cycle: 

Good Morning (barbell) x 6-10 

Single arm DB Thruster x 6-10/arm 

Side Plank x 30-45 sec per side 

Row 25 sec for max distance 

*Rest as needed b/w activities

 

B. Partner WOD!

10 min AMRAP:

7 Deadlifts 

5 Hang Power Cleans

3 Push-press

*One person works at a time, switch partners at the end of each round

 

SAT 8/12

SATURDAY SURPRISE!!!

 

SUN 8/13

SUNDAY STRETCH @ 10AM or rest.