Workout of the Day: 2/5/18 - 2/11/18

We will be continuing on with testing & re-testing this week. The past few weeks' results have been awesome -- keep up the good work!

 

MON 2/5

A. 

Option 1 (strength work): 

Back Squat x 5-5-5-5-5

(rest 2 min b/w sets) 

*consistent builds as form allows 

 

Option 2 (test makeup): 

Back Squat - build to a 3RM in max 20min 

*Record 3-rep wt to whiteboard

 

B. "Half Cindy" 

10 min AMRAP:

5 Pull-ups 

10 Push-ups 

15 Squats

*Post rounds + reps

 

TUE 2/6

A. Strict Press - max 15min to build to a heavy single 

*if you reach a heavy single with time remaining drop down ~20% and perform sets of 3 as time allows

*Record weight to whiteboard

 

B. "18.0"

For time: 

21-15-9

DB Snatch (alt. arms, NTE 50/35#) 

Burpee over DB 

*Record time & DB wt to whiteboard

 

C. Cash Out:

Side Plank - accumulate 2 min each side 

*record max seconds each side before break (L/R)

 

WED 2/7

A. Hang Power Clean x 8,6,4,2

(rest 2 min b/w sets) 

*Post 2-rep to whiteboard

 

B. 3 Sets of: 

In 2:30, complete...

12 Wallballs (20/14#)

8 Hang Power Cleans (~70-80% of today's 2-rep, NTE 135/95#)

Row Cals in remaining time 

(Rest 2:30)

*Post total cals to whiteboard + WB wt & HPC wt

 

THU 2/8

A. Take 20 min to cycle:

Single leg DB Romanian Deadlift x 5-8/leg 

Seated BTN Press x 5-8 

Quadruped K2E x 10/side 

Assault Bike x 20 sec for max cals 

 

B. 12 min EMOM:

Min 1 - 12 Russian KB Swings (53/35#)

Min 2 - 12 Renegade Rows (6/arm, mod wt) 

MIn 3 - 12 Sit-ups 

 

FRI 2/9

A. Sumo Deadlift High Pull x 10, 8, 6

 

B. Push-ups - AMRAP in 3 min 

*Post pushup reps to whiteboard

 

C. 3 Rounds for Time: 

10 Deadlifts (~60-70% multi-rep max, NTE 225/155#)

50 Double Unders 

 

SAT 2/10

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

 

SUN 2/11

SUNDAY STRETCH @ 10am or rest.