Workout of the Day: 4/2/18 - 4/8/18

MON 4/2

A. 4 sets:

Close Grip Bench Press x 5-5-3-3

(spot partner)

DB Renegade row x 8-12

(Rest 90 sec)

 

B. 15 min. AMRAP:

1, 2, 3, 4, 5....

Burpee

Toes to Bar

Run 100m after each round (77th st)

 

TUE 4/3

A. 4 sets:

Sumo Deadlift x 4-6

(Rest 30 sec)

Wall Walk or Handstand Practice x 1 min

(Rest 90 sec)

 

B. 8 min to cycle:

32 Plank Shoulder Taps (16/arm alternating)

20 sec Hollow Hold

20 sec Left Side Plank

20 sec Right Side Plank

 

WED 4/4

A. 4 sets:

Front Squat @30x1 x 6-6-4-4

(Rest 30-60 sec)

Strict Pull-ups x AMRAP in 30 sec

(Rest 90 sec)

 

B. 4 Rounds for Time:

5 Pull-ups

10 Squat thrust

15 Wallballs (20/14#)

 

THU 4/5

A. 4 sets:

Strict Press x 7-5-5-3

Kneeling Torso Row 3-6/arm

(Rest 90 sec)

 

B. 12 min AMRAP:

15 Box Jump (step down, 24/20")

12 Hang Power Cleans (use today's best press x 3, NTE 115/75#)

9 Push Press

(Rest/walk exactly 1 min b/w each round)

 

FRI 4/6

A. 20 minutes to cycle: [max 4 sets]

DB Reverse Lunge x 8-10/leg

Bent over Barbell Row x 8-10 w/ 1 sec pause @ chest

KB Good Morning x 10-15

Assault bike x 25 sec @ max effort

 

B. 12 min to cycle:

200m Single arm Farmer's Carry (77th st x 2) (NTE 53/35# per arm)

400m Run (79th st)

 

SAT 4/7

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

 

SUN 4/8

SUNDAY STRETCH @ 10am or rest.