Workout of the Day: 4/30/18 - 5/6/18

MON 4/30

A. 3 Sets:

Deadlift TnG x 10

Hand Release Push-ups x 1 min AMRAP

(Rest/walk 2-3 mins)

 

B. Partner Workout

10 min AMRAP:

Max Distance Row

*Switch partners every 200m. Non-rowing partner must be in a forearm plank for partner to be able to row.

 

TUE 5/1

A. 5 Sets:

Strict Press x 5-5-3-3-1

Ring Row x 4-6 with 2 sec hold against chest

(Rest 90 sec)

 

B. 4 rounds:

30 sec - DB Renegade Row (mod wt)

30 sec - rest

30 sec - Sit-ups

30 sec - rest

30 sec - Double Unders

30 sec - Rest

 

WED 5/2

A. 4 sets:

Front Squat x 10-8-6-10

Pull-up practice/work x 1 min [ony 3 sets]

(Rest 1-2 mins)

 

B. 3 Rounds for time:

8 Hang Power Cleans (~80% of today's best FS x 10, NTE 135/95#)

6 Front Squats

400m Run (79th st)

(Rest/walk 1 min b/w rounds)

*Subtract 2 min from final time

 

THU 5/3

A. 20 minutes to cycle:

Pendlay row x 5

Single arm Russian KB Swing x 10/arm

Side Plank Rotations (on elbow) x 10/side

Assault Bike x 15 sec for max cals

*rest as needed b/w activities

 

B. Partner Workout!

For TIme:

21-15-9

Kettlebell Swings (NTE 53/35#)

Row Cals

*Switch partners at the end of each round. 

 

FRI 5/4

A. 4 sets:

Close Grip Bench Press @30x1 x 4-4-2-2

(spot partner)

Kneeling Torso Row x 5/arm

(Rest 90-120 sec)

 

B. 12 min AMRAP:

20 Single arm DB Push-Press (10/arm, NTE 50/35#)

15 Burpee Box Jumps (NTE 24/20")

20 V-ups

 

SAT 5/5

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

 

SUN 5/6

SUNDAY STRETCH @ 10am or rest.