Workout of the Day: 3/5/18 - 3/11/18

MON 3/5

A. Back Squat x 8-8-4-4-4

(Rest 2 min b/w sets)

 

B. 4 Rounds for time: 

15 OH MB Squats (20/14#)

20 MB Sit-ups 

100 Single Unders 

 

TUE 3/6

A. 4 sets:  

Pendlay Row x 6

Dip Support - Accumulate 20-40 sec

(Rest 60-90 sec)

 

B. 10 min. AMRAP:

8 Hang Power Cleans (today's best Pendlay Row x 6)

12 Pull-ups 

16 HR Push-ups 

 

WED 3/7

A. Handstand Practice - 7 minutes 

 

B. Partner Workout

For time:

10-8-6-4-2

DB Power Clean Manmakers (mod. weight, NTE 35/25#) 

*When P1 is on DBs, P2 row or bikes for max cals. Switch after each set. Subtract 2 seconds off final time for every cal completed. 

 

THU 3/8

A. 4 sets:

Deadlift @30x1 x 5-5-4-4

(Rest as needed)

Side Plank Rotations x 8/side 

(Rest 90 sec)

*increase weight each set of deadlifts

 

B. 4 Sets: 

30 sec - Double Unders 

30 sec - Rest 

30 sec - Toes to Bar

30 sec - Rest 

30 sec - Front Plank (arms extended) 

30 sec - Rest 

 

FRI 3/9

A. 4 sets: 

Front Squat x 7-5-3-7

(Rest 30 sec)

Box Hamstring Curls x 8 

(Rest 2 min) 

 

B. 4 Rounds for time:

15 KB Goblet Thrusters (NTE 53/35#)

12 Kettlebell Swings (53/35#)

9 Burpees Over KB 

(Rest/walk 1min b/w rounds)

 

SAT 3/10

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

 

SUN 3/11

SUNDAY STRETCH @ 10am or rest.