Workout of the Day: 2/26/18 - 3/4/18

MON 2/26

A. Thruster x 10-8-6-6 

(rest 2 min b/w sets)

 

B. 3 Rounds for reps:

AMRAP in 3 mins...

20 Mountain Climbers (10/leg) 

16 Single-arm DB Thrusters (8/arm; mod. tough NTE 50/35#)

8 Box Jumps (24/20") 

(Rest 1 min. b/w rounds)

*Pick up where you left off each round

 

C. Optional cash out:

3 minute AMRAP - Strict Pull-ups

 

TUE 2/27

A. 3 sets: 

Sumo Deadlift x 5-8

(Rest 30-60 sec)

Wall Walks x 1 min AMRAP

(Rest 90 secs)

 

B. 16min EMOM: 

Min 1: Row 35 sec (max cals)

Min 2: 8 Single-arm Russian KB Swings/arm 

Min 3: 12 Plank Rotations Right side 

Min 4: 12 Plank Rotations Left side

 

WED 2/28

A. 4 sets: 

Close Grip Bench Press @30x1 x 6-6-4-4

(spot partner)

Single arm DB Bent Over Row x 6/arm [only 3 sets]

(Rest 90 sec)

 

B. 3 rounds of: 

60 sec - Double unders 

30 sec - Rest 

60 sec - Bar Dips

30 sec - Rest 

60 sec - V-ups

90 sec - Rest 

 

THU 3/1

A. Front Squat x 8-6-4 

(Rest 2 mins b/w sets)

 

B. Partner Workout

16 min. AMRAP:

16 DB Snatch (alt arms, NTE 50/35#)

12 Burpees

250/200m Row

*Alternate movements with partner, one person works at a time

 

FRI 3/2

A. Power Clean + Hang Power Clean - every 90 sec x 8 sets total  

 

B. 4 Rounds of:

In 2:30, complete... 

16 DB Alt. Reverse Lunges (8/leg, NTE 35/25#) 

10 DB Power Cleans 

Pull-ups in remaining time 

(Rest/walk 2:30 b/w sets)

 

SAT 3/3

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

 

SUN 3/4

SUNDAY STRETCH @ 10am or rest.