Workout of the Day: 9/25/17 - 10/1/17

MON 9/25

A. 3 sets: 

Russian Box Step-up 8-10/leg

(Rest 30-60 sec)

Good Morning (barbell) @3011 x 8-10

(Rest 90 sec)

 

B. 2 Rounds For Reps/Cals:

1min - Row (cals)

30s - Rest 

1min - Double Unders 

30s - Rest 

1min - Manmakers (NTE 35/20#) 

30s - Rest 

1min - Assault Bike (cals) 

30s - Rest 

1min - Front Plank

30s - Rest 

1min - Side Plank (30 sec/side) 

30s - Rest 

 

TUE 9/26

A. EMOM x 10 mins - 2 Power Cleans 

*Build over 10 sets to a challenging 2 reps

 

B. 15 min AMRAP:

400m Run (79th st)

200m Single-arm Farmer's Carry (50/35#/arm) 

10 Burpee Box Jumps (24/20")

 

WED 9/27

A. Bar Dips - complete max AMRAP set

 

B. Sumo Deadlift - build to a tough set of 8 TnG (max 4 sets)

 

C. 4 Rounds For Reps/Cals:

30 sec - Wall Ball (20/14#)

30 sec - Rest 

30 sec - Row (cals)

30 sec - Rest 

 

THU 9/28

A. Front Squat:

option 1 - Build to tough set of 5 (if missed 9/18/17)

option 2 - 4 sets x 5-8 reps - warm-up to start @70% 5RM & build each set as able

 

B. Single-arm DB upright Row - build to a tough set of 8 per arm

 

C. "Kettleburp" 

For Time: 

30-20-10

KB Swings (NTE 53/35#)

Burpees 

 

FRI 9/29

A. Strict Pull-up - AMRAP set

 

B. 

4 min AMRAP:

5 DB Thrusters (NTE 50/35#)

5 Pull-ups

 

(Rest/walk 2 min) 

 

Tabata Sit-ups

 

(Rest/walk 2 min)

 

4 min - max distance row 

 

SAT 9/30

Saturday surprise!

 

SUN 10/1

SUNDAY STRETCH @ 10am or rest.