Workout of the Day: 3/26/18 - 4/1/18

MON 3/26

A. Front Squat x 7-5-5-3-3

(rest 2 min b/w sets) 

 

B. For Reps: 

1 min AMRAP: Double Unders

 

(1 min rest) 

 

8 min AMRAP:

15 Kettlebell Swings (NTE 53/35#)

20 Box Step-ups (10/leg) 

 

(1 min Rest)

 

1 min AMRAP: Double Unders 

 

TUE 3/27

A. 15 min to build: 1 Power Clean + 2 Hang Power Clean + 3 Shoulder to Overhead 

*build to challenging complex as long as technique is sound!

 

B. 12 min EMOM:

Min 1: 30 sec Power Clean to Overhead (@60-70% of today's best, NTE 115/75#) 

Min 2: 30 sec Row for Cals

Min 3: Rest 

 

WED 3/28

A. 20 minutes to cycle: 

DB Split Squat x 5-8/leg 

Narrow Grip Upright Row (barbell) x 8-10 

Side Plank rotations x 10/arm

Assault bike x 20 sec for max cals

*rest as needed b/w activities

 

B. For Time:

20-16-12

DB Snatch (alt arms - NTE 50/35#) 

Burpee over DB 

 

THU 3/29

A. 4 sets: 

Bar Dip x 5-5-3-3

(rest 30-60 sec)

Russian KBS x 10-15

(Rest 90 sec)

 

B. 3 Rounds for time:

20 Single arm DB Push-Press (10/arm - mod wt) 

20 Sit-ups 

400m Run (79th st)

 

FRI 3/30

A. 3 sets: 

Back Squat x 6-2-6

(Rest 30-60 sec)

Strict Pull-ups x AMRAP set 

(Rest 90 sec)

 

B. 3 Sets: 

3 min AMRAP:

20 Wallballs (20/14#) 

10 Toes to Bar 

(Rest/walk 3 min b/w sets)

 

SAT 3/31

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

 

SUN 4/1

SUNDAY STRETCH @ 10am or rest. Happy Easter!