Workout of the Day: 9/4/17 - 9/10/17

MON 9/4

CLOSED for Labor Day.

 

TUE 9/5

A. Close Grip Bench Press - build to a tough 1-rep @30x0 in max 15 min 

 

B. Powell Raise @10% best CGBP x one AMRAP set @30x0, each arm 

 

C. "Heartbreak Kid"

3 Rounds for Time:

25 KB Swing (53/35#) 

25 Burpees 

 

WED 9/6

A. 4 sets: 

Romanian Deadlift @30x0 x 5-8

Single arm DB Strict Press x 5-8/arm

(Rest 60-90 sec)

 

B. Side Plank - Test 90 sec per side

(2min rest b/w sides) 

 

C. 8 min. AMRAP:

100m Single arm Farmer's Carry (53/35#) (77th st)

16 Lateral Box Step-overs (NTE 20")

 

THU 9/7

A. Take 20 Minutes to Cycle: 

Bottoms up KB carry x 1 min/side 

Front Plank (arms extended) - Accumulate 1 min 

Assault bike x 30 sec @ 95% 

Foam Roll x 1-2 minutes (midback, quads, glutes, shoulders, etc.) 

 

B. 3 Rounds for Reps:

30 sec - Toes to Bar 

30 sec - Rest

30 sec - DB Burpee Deadlift (NTE 50/35#) 

30 sec - Rest

30 sec - Row

30 sec - Rest 

 

FRI 9/8

A. Back Squat - Build to a tough set of 5 in max 20 minutes 

 

B. For Time: 

800m Run (72nd st)

60 Wall Balls (20/14#)

40 Burpees

 

SAT 9/9

Saturday surprise!

 

SUN 9/10

SUNDAY STRETCH @ 10am or rest.