Workout of the Day: 6/11/18 - 6/17/18

MON 6/11

A. Deadlift TnG x 12-10-8-6

*Wall Walks x 1 min AMRAP b/w each DL set

(Rest 2 mins)

 

B. 3 Sets for reps:

30 sec - Double unders

30 sec - Rest

30 sec - Toes to bar

30 sec - Rest

30 sec - DB Push-Press (Moderate, NTE 50/35#)

90 sec - Rest

 

TUE 6/12

A. Back Squat - 15 min to build to tough triple

*Strict Pull-up Progressions: Spend ~1min practicing x 3 sets over 15 min build.

 

B. 3 rounds for time:

10 Goblet Squats (53/35#)

20 Russian KBS

60 sec Forearm Plank

 

WED 6/13

A. 4 Sets:

Close Grip Bench Press:

1x5 @ 60% max

1x5 @ 65% max

2x5 @ 70% max

*Single arm Farmer's Walk x 100m (77th st) after each bench press set

(Rest 90-120 sec)

 

B. Partner Workout!

3 rounds for reps/cals:

30 sec - Hand Release Push-ups

30 sec - DB Snatch (mod wt, NTE 50/35#)

60 sec - Row

*Rest 2 min while partner works.

**Score = total reps + cals as a team

 

THU 6/14

A. Take 20 minutes to cycle: [NTE 5 sets]

Behind the Neck Press x 3-6

Kneeling Torso Row (w/ 2 sec pause against torso) x 6/arm

Side Plank (on elbow) x 30 sec/side

Assault bike x 20 sec for max cals

*Rest as needed b/w activities

 

B. 8 min AMRAP:

1 Wall Ball (20/14#)

2 Pull-ups

3 Box Jumps (24/20")

4 Wall Balls

5 Pull-ups

6 Box Jumps

7 Wall Balls

8 Pull-ups

9 Box Jumps

10 Wall Balls...

 

FRI 6/15

A. 2 Power Cleans - EMOM x 10min

*build to tough double over 10 minutes

**if hit top weight for day prior to 10min - drop back 10-20% and finish with crisp reps at same weight across

 

B. Partner Workout

4 Rounds of:

P1: 90 sec Row

P2: 90 sec DB Manmakers (power clean version - mod wt)

*Partners switch stations every 90 sec

**2 Scores = total row cals & total MM reps

 

SAT 6/16

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

 

SUN 6/17

SUNDAY STRETCH @ 10am or rest.