Workout of the Day: 2/12/18 - 2/18/18

MON 2/12

A. Pendlay Row (w/ 2 sec pause against chest) x 5-5-3-3-3

(rest 2 min)

 

B. 4 Rounds for Time:

8 Right arm KB/DB Push Press (NTE 53/35#)

16 KB Swings

8 Left arm KB Push-Press

16 Mountain Climbers

 

TUE 2/13

A. Hang Power Clean x 8-6-6-4-4-4

(rest 2 min)

 

B.

Tabata Double Unders

*record total reps

(Rest 4 min)

Tabata Row

*record total cals

 

WED 2/14

A. "Share the Love" Partner Workout

14 min. AMRAP:

60 DB Thrusters (NTE 50/35#)

50 Box Jump Overs (NTE 24/20")

40 Toes to Bar

*One partner works at a time; Partners may divide reps however they choose as long as all reps of each exercise are completed before moving on.

 

(Rest 4 min)

 

AMRAP 14 min:

60 Calorie Row

50 Sit-ups

40 Hand Release Push-ups

*One partner works at a time; Partners may divide reps however they choose as long as all reps of each exercise are completed before moving on.

 

THU 2/15

A. 3 sets:

Back Squat x 10-8-6

(Rest as needed)

Strict Pull-ups x AMRAP-1

(Rest 2 mins)

 

B. For Time:

10 Power Cleans (~50-60% of max, NTE 95/65#)

20 Front Rack Reverse Lunges (alternating legs)

10 Power Cleans

16 F/R Rev Lunges

10 Power Cleans

12 F/R Rev Lunges

10 Power Cleans

8 F/R Rev Lunges

10 Power Cleans

 

FRI 2/16

A. Option 1 (strength work):

Strict Press x 8-8-5-5

(Rest 2 min b/w sets)

 

Option 2 (test makeup):

Strict Press - 15 min to build to a heavy single

(Rest 2 min b/w heavy sets)

 

B. 3 rounds of:

60 sec - Power Clean DB Manmakers (mod wt)

30 sec - Rest

60 sec - Wall Walks

30 sec - Rest

60 sec - Row for Cals

30 sec - Rest

 

SAT 2/17

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

 

SUN 2/18

SUNDAY STRETCH @ 10am or rest.