Workout of the Day: 1/29/18 - 2/4/18

We will be continuing on with testing this week & will also have some opportunities to makeup tests you missed last week or the week before.

 

MON 1/29

A. Push Press x 5-3-3-1-1-1

(rest 2 min b/w sets)

*Record heaviest single to whiteboard

 

B. 8 min. AMRAP:

12 DB Snatch (6/arm, NTE 50/35#)

24 Double Unders

*Post rounds + reps & DB wt to whiteboard

 

TUE 1/30

A. Front Squat - build to a 3RM in max 20min

During build for front squat complete:

Option 1: 3 sets of 30 sec AMRAP strict pull-ups

Option 2 (test makeup): Test strict Pull-up x max unbroken set

*Post FS wt & Strict pullup test to whiteboard

 

B. 4 Sets:

In 2 Minutes...

7 Thrusters (@50% today's best FS, NTE 95/65#)

14 Mountain Climbers (7/leg)

Row for Cals in remaining time

(Rest 2 min b/w sets)

 

WED 1/31

A. Option 1 (strength work):

4 sets:

Romanian DL x 4-6

SA DB Press x 4-6

(Rest 90 sec)

 

Option 2 (makeup test):

RDL @30x0 x 5-8

SA DB Press x 8/arm

(Rest as needed)

*build to max effort across 4 sets

*Record both scores to whiteboard

 

B. 4 Rounds of:

30 sec - Row for Cals

30 sec - Rest

30 sec - DB Renegade Rows (mod. wt, NTE 35/25#) 

30 sec - Rest

30 sec - Hand Release Push-ups

90 sec - Rest

 

THU 2/1

A.

Option 1 (strength work):

Close Grip Bench Press x 5-5-5-5

(rest 2 min b/w sets)

 

Option 2 (test makeup):

CGBP - build to a tough single @30x0 in max 15 min

*Record 1-rep to whiteboard

 

B.

Option 1 (strength work):

2 sets - Bent over DB Row x 8-12

 

Option 2 (test makeup):

Powell Raise @10% best CGBP x 1 AMRAP set each arm

 

C. 3 Rounds for Time:

8 Goblet Squats (NTE 53/35#)

12 Toes to Bar 16 Box Step-ups (8/leg)

24 Sit-ups

 

FRI 2/2

A. 10 min. EMOM - 1 Power Clean

*Post best PC to whiteboard

 

B. "Kettleburp"

For Time:

30-20-10

KB Swings (NTE 53/35#)

Burpees

*Post time with KB weight

 

SAT 2/3

Saturday surprise! (Please note: Saturday workouts are longer partner workouts)

 

SUN 2/4

SUNDAY STRETCH @ 10am or rest.