Workout of the Day: 4/9/18 - 4/15/18

MON 4/9

A. 4 sets:

Push Press x 5-8

Box Jump x 8

(rest 1.5-2 mins b/w sets)

 

B. 4 Rounds for Cals:

30 sec - Row

30 sec - Rest

 

(Rest 2 min)

 

4 Rounds for Reps:

30 sec - Sit-ups

30 sec - Rest

 

*2 scores: total cals, total reps

 

TUE 4/10

A. Back Squat x 10-8-6-10

*1 min strict pull-up work between each set

(Rest 90 sec)

 

B. 3 Rounds:

1 min - Wall Balls (20/14#)

30 sec - Rest

1 min - Row (cals)

30 sec - Rest

1 min - Forearm Plank

30 sec - Rest

 

WED 4/11

A. Power Clean - 12 minutes to build to a tough TnG x 4

 

B. For Time:

10-8-6-4-2

Power Clean (~70-80% of today's best x 4, NTE 155/105#)

30 Double Unders

 

THU 4/12

A. Pendlay Row x 5-5-3-3-3 (1 sec stop against torso)

(rest 2 min b/w sets)

 

B. 16 min AMRAP:

400m Run (79th st)

16 Goblet Box Step-ups (8/leg - moderate)

 

FRI 4/13

A. Thruster x 6-6-4-4-2

(rest 90 sec b/w sets)

 

B. Partner WOD!

13 min AMRAP:

13 DB Thrusters (NTE 50/35#)

13 Toes to Bar

13 Kettlebell Swings (NTE 53/35#)

13 Hand-Release Push-up

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

*One person works at a time; Alternate partners after each exercise

*Score = total reps as a team

 

SAT 4/14

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

 

SUN 4/15

SUNDAY STRETCH @ 10am or rest.