Workout of the Day: 10/2/17 - 10/8/17

MON 10/2

A. 3 sets: 

Behind the Neck Press x 6-10 

Bent Over DB/KB Row x 6-10/arm (1s pause against chest) 

(Rest 90 sec)

 

B. 3 Rounds: 

1 min - Row 

1 min - DB Power Clean & Jerk (NTE 50/35#) 

1 min - Burpee 

3 Min - Rest 

*score = total reps + cals

 

TUE 10/3

A. Back Squat x 12,10,8,6,4

(rest 2 min b/w sets)

 

B. For Time:

50 Steps Walking Lunge 

40 Sit-ups

300m Run (78th st)

20 Toes to Bar 

100m Single arm OH Carry L (NTE 50/35#) 

100m Single arm OH Carry R

 

WED 10/4

A. 20 min. to cycle through (max 4 sets): 

KB Good morning x 8-10

Double Under Practice x 1 min

Wall Walks x 1 minute

Assault bike x 20 sec for max cals

*Start anywhere, rest as needed b/w stations 

 

B. 3 Rounds for Time:

20 KB Swings (NTE 53/35#)

20 Alt. DB Snatch (NTE 50/35#) 

 

THU 10/5

A. Hang Power Clean - 10 mins to build to heavy double

 

B. 3 sets:

Bar Dip @3011 x AMRAP -1 

(Rest 60-90 sec)

 

C. 10 min for distance:

P1 250m Row* 

P2 Forearm Plank Hold 

*Partner on rower may only row when their partner is in the plank - switch partners every 250m

 

FRI 10/6

A. 3 sets: 

DB/KB Box Step-ups x 10/leg

(Rest 60 sec)

Bottoms-up KB carry x 30-45 sec/arm

(Rest 60-90 sec)

 

B. For Time:

3 Rounds:

200m Run (75th st)

10 Box Jumps (24/20", step down) 

 

(Rest/walk 2minutes) 

 

3 Rounds: 

10 Box Jumps 

200m Run

 

*Subtract 2 minutes from final time. 

 

SAT 10/7

Saturday surprise!

 

SUN 10/8

No SUNDAY STRETCH today :(