Workout of the Day: 3/12/18 - 3/18/18

MON 3/12

A. Power Clean x 5-5-5-5

(rest 2 min b/w sets) 

 

B. 16 min. EMOM:

Min 1 - 30 sec KB Swings (NTE 53/35#) 

Min 2 - 30 sec Wall Walks 

MIn 3 - 30 sec Row or AB (cals) 

Min 4 - Rest

 

TUE 3/13

A. 3 sets: 

Strict Pullups x 3-5

(Rest 90 sec b/w sets)

 

B. Partner Workout!

20 min. AMRAP:

30 Wall Balls (20/14#)

20 Plate Ground to OH (NTE 45/25#) 

10 Pull-ups 

*Divide work as desired as long as each partner does some reps of each exercise each round.

 

WED 3/14

A. Turkish Get-up x 3-3-2-2 (each arm)

(rest ~1min b/w arms)

 

B. 8 min AMRAP

8 Hollow Rocks

10 Pushups 

25 Double Unders 

 

C. Tabata Side Plank Rotations

 

THU 3/15

A. 3 sets: 

BTN Press x 6-8 

Single arm DB Upright Row x 6-8/arm 

(Rest 90 sec)

 

B. 2 Rounds:

In 5 min complete...

15 Shoulder to Overhead (use today's best BTNP, NTE 95/65#) 

10 Renegade Rows 

25 Sit-ups 

Row Cals in remaining time 

*Rest/walk 5 min b/w sets (Complete 10 Quadruped Thoracic Rotations on each side during rest)

 

FRI 3/16

A. 4 sets: 

Romanian Deadlift @3111 x 6-6-4-4

(Rest 90-120 sec)

 

B. 4 rounds for time: 

12 Burpee Box Jump Overs (24/20")

16 Alt. DB Snatch (NTE 50/35#)

(Rest/walk 1min b/w rounds) 

*Subtract 3 min off overall time

 

SAT 3/17

Saturday surprise! (Note: these workouts are typically longer, more intense partner workouts.)

 

SUN 3/18

SUNDAY STRETCH @ 10am or rest.