Workout of the Day: 4/16/18 - 4/22/18

MON 4/16

A. 4 sets: 

Back squat @30x1 x 8-8-6-6 

Strict Pull-ups x 30 sec AMRAP 

(Rest 2 min b/w sets)

 

B. "Annie" - compare to 1/23/18

50-40-30-20-10 

Double Unders 

Sit-ups 

[15 min time cap]

 

TUE 4/17

A. 20 mins to cycle [max 4 sets]: 

BTN Press x 5-8 reps 

SA KB Suitcase Deadlift x 10-15/arm  

Side Plank x 20-30 sec/side

Assault Bike x 30 sec for max cals 

*Rest as needed b/w activities

 

B. Tabata Mash-up 

8 Rounds of: 

:20 KB swings (NTE 53/35#)

:10 Rest 

:20 Burpee

:10 Rest  

 

WED 4/18

A. 3 Sets: 

DB Bench Press x 21-15-9

KB Good Morning x 15-12-9

Forearm Plank x 60 sec (accumulated)

(Rest 90 sec)

 

B. 16 min. AMRAP:

400m Run (79th st)

30 sec Farmer's Carry Hold (NTE 70/53#)

20 sec Handstand Hold 

10 sec Chin over Bar Hold 

 

THU 4/19

A. 4 sets: 

Front Squat x 5-5-3-3

SA DB Upright Row x 5/arm 

(Rest 90-120 sec)

 

B. Partner WOD!

14 min AMRAP:

250m Row

15 Russian KB Swing (NTE 53/35#)

10 Squat thrust 

*Switch partners at the end of each round  

 

FRI 4/20

A. Power Clean - build to a tough triple in 12 minutes 

 

B. 4 Rounds for time:

10 Deadlifts (@ today's best 3 PC, NTE 185/125#)

15 HR Push-ups 

200m Run (75th st)

 

SAT 4/21

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

 

SUN 4/22

SUNDAY STRETCH @ 10am or rest.