Workout of the Day: 9/18/17 - 9/24/17

MON 9/18

A. Strict Pull-up - AMRAP set 

 

B. Front Squat - Build to a tough set of 5 (max 20 mins) 

*if you finish early - drop down 10-20% and complete 3 sets of 3 

 

C. For Time:

10 Renegade Rows - (NO pushup, just row R+L = 1, NTE 35/20#) 

40 Sit-ups 

800m Run (72nd st)

 

TUE 9/19

A. 4 sets: 

Deadlift TnG x 8, 8, 6, 6

(Rest 30-60 sec)

DB Push press x 8-12

(Rest 90 sec)

 

B. 4 Rounds for Time:

20 DB Box Step-ups (NTE 35/20# - 20")

20 Burpees 

 

WED 9/20

A. Hang Power Clean x 5, 4, 3, 2, 1

(rest 2 min)

 

B 12 min. AMRAP:

8 Hang Power Cleans (@70% of today's best single NTE 135/95#)

4 Shoulder to Overhead 

200m Run (75th st)

 

THU 9/21

A. 3 sets: 

Close Grip Bench Press @30x1 x 6-10

(Spot partner)

Single Leg DB/KB Romanian DL x 6-10/leg

(Rest 90 sec)

 

B. 4 Rounds:

In 2 Minutes 

250m Row 

AMRAP Toes to Bar

(Rest/walk 2 mins. b/w sets)

 

FRI 9/22

A. Thruster - build to a heavy set of 5 in 12 minutes 

 

B. For Time:

40 Lunge Steps 

100m Single arm Farmer's Carry (50m/arm, 53/35#) (77th st)

30 Lunge Steps 

100m SA Farmer's Carry 

20 Lunge Steps 

100m SA Farmer's Carry

 

SAT 9/23

Saturday surprise!

 

SUN 9/24

SUNDAY STRETCH @ 10am or rest.