Workout of the Day: 2/19/18 - 2/25/18

MON 2/19

A. Romanian Deadlift x 6-6-4-4

(rest 2 min b/w sets)

 

B. For Time:

30 Cal Row

30 Hand Release Push-ups

30 Sit-ups

30 Burpees 

 

TUE 2/20

A. 16 mins to cycle: 

BTN Thruster x 8-12 

Rower Pike Ups x 30 sec AMRAP 

Assault bike x max cals in 20 sec

 

B. 7 mins core cycle: 

30 sec - Right arm KB Suitcase Hold

30 sec - Forearm Plank

30 sec - Left arm KB Suitcase Hold 

20 Quadruped K2E (10/side)

 

WED 2/21

A. 4 Sets:

Bar Dip x 4-6 

Kneeling Torso Row @30x0 x 4-6/arm 

(Rest 90 sec b/w sets)

 

B. 4 Rounds for reps:

30 sec - Box Jump Over (NTE 24/20")

30 sec - Rest

30 sec - Russian KB Swings (mod wt)

30 sec - Rest

30 sec - Row for Cals

90 sec - Rest

 

THU 2/22

A. Power Clean + Hang Power Clean + Front Squat - 15 minutes to build to a challenging complex

 

B. 4 Rounds for time: 

9 Deadlifts

9 Pull-ups 

200m run (75th st)

 

FRI 2/23

A. 3 sets:  

Back Squat x 8-10

(rest 2 min b/w sets) 

 

B. 3 Sets of: 

2 min - DB Power Clean Manmakers (mod wt)

2 min - Row for Cals

2 min - Rest 

 

SAT 2/24

Saturday surprise! (Please note: Saturdays are longer, more intense partner workouts)

 

SUN 2/25

No SUNDAY STRETCH today.