Workout of the Day: 4/23/18 - 4/29/18

MON 4/23

A. 5 sets:

Strict Press x 6-6-4-4-2

Ring Row x 8 (w/ 1 sec pause at top)

(Rest 90 sec)

 

B. 3 Rounds for time:

10 V-ups

12 Burpees

14 Box jumps (NTE 24/20")

16 DB Renegade Rows (mod wt, 8 per arm)

 

TUE 4/24

A. 4 sets:

Romanian Deadlift x 5

Bar Dip x 3-5

(Rest 90 sec)

 

B. 8 min AMRAP:

12 KB swings (NTE 53/35#)

6 Pull-ups

200m Run (75th st)

 

WED 4/25

A. Take 20 min to cycle:

Goblet Russian Box Step-up x 10/leg

Single arm waiters walk x 20m/arm

Side Plank Rotations x 10/arm

Row 20 sec @ high effort

*Rest as needed b/w sets

 

B. For time:

Row 500m

35 Front Squats (65/45#)

20 Toes to Bar

 

THU 4/26

A. 3 sets:

Close-Grip Bench Press x 6-10

(spot partner)

Wall walk x 30 sec AMRAP

(Rest 90-120 sec)

 

B. 4 Rounds:

30 sec - DB Power Cleans (NTE 50/35lbs)

30 sec - Rest

30 sec - Row for Cals

30 sec - Rest

30 sec - Hand Release Push-ups

30 sec - Rest

 

FRI 4/27

A. 4 sets:

Back Squat x 7-5-3-7

Kneeling Torso Row x 5-7/arm

(Rest 90-120 sec)

 

B. Partner WOD!

For Time:

400m Run (79th st) together

+

30 Wall Balls (20/14#)

60 Double Unders

20 Wall Balls

40 Double Unders

10 Wall Balls

20 Double Unders

+

400m Run together

*each partner does all of the work but partners work on opposite tasks and switch when done.

 

SAT 4/28

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

 

SUN 4/29

SUNDAY STRETCH @ 10am or rest.