Workout of the Day: 6/18/18 - 6/24/18

MON 6/18

A. Strict Press 4-4-4

(rest 90 sec b/w sets)

 

B. Shoulder to Overhead x 2-2-2

(rest 90 sec b/w sets)

 

C. Partner WOD!

3 Rounds:

30 sec - KB Swings (NTE 53/35#)

30 sec - Hand Release Push-ups

60 sec - Row

*2 min Rest while partner works

**Score = total reps + cals as a team

 

TUE 6/19

A. 16 min to cycle: [NTE 4 work sets]

Strict Pull-up x 20 sec AMRAP

Side plank rotations x 10/side

Single arm Russian KB Swing x 8-12/arm

Assault bike x 25 sec @ TOUGH effort

*rest as needed b/w activities

 

B. AMRAP 8 min:

16 Sit-ups

12 Wallballs (20/14#)

200m run (75th st)

 

WED 6/20

A. Paused Front Squat @ 32X1 x 3-3-2-2

(Rest 2 min b/w sets)

 

B. 4 rounds for reps/cals:

30 sec - DB Power Clean (NTE 50/35#)

30 sec - rest

30 sec - Forearm plank

30 sec - rest

30 sec - Row (cals)

90 sec - rest

 

THU 6/21

A. Turkish Get-up x 3-3-2-2-2 (each arm)

(rest 30-60s b/w arms)

 

B. For time:

400m Run (79th st)

21 Burpee

400 Run

15 Burpee

400m Run

9 Burpee

400m Run

 

FRI 6/22

A. 4 sets:

DB Sumo Deadlift High-pull x 5-8/arm

(rest ~15-30 sec b/w arms)

Handstand Skill Practice x 60 sec

(Rest 90 sec)

 

B. 3 Rounds for time:

12 Alt. DB Snatch (NTE 50/35#)

10 DB Goblet Squat

8 DB Goblet Reverse Lunges per leg

60 Double Unders

 

SAT 6/23

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

 

SUN 6/24

SUNDAY STRETCH @ 10am or rest.