Workout of the Day: 6/25/18 - 7/1/18

MON 6/25

A. Back Squat x 5-3-5-3

*Strict Pull-up x AMRAP unbroken b/w sets

(Rest 2 mins)

 

B. For Time:

10, 9, 8, 7, 6, 5...1

Wall Ball (20/14#)

Burpee

 

TUE 6/26

A. 4 sets:

DB Strict Press x 10-12

*Plank shoulder taps w/ 2 sec pause x 10 (5/side)

 

B. 2 Rounds for reps/cals:

1 min - DB Power Clean to Overhead (mod wt, NTE 50/35#)

1 min - Rest

1 min - Wall Walks

1 min - Rest

1 min - Row for Cals

1 min - Rest

 

WED 6/27

A. 15 min to build to a tough:

2 Power Cleans + 3 Hang Power Cleans

 

B. 5 Rounds for time:

5 Power Cleans (~80% of today's best, NTE 155/105#)

7 Burpee over bar

 

C. Optional Core Cashout:

Tabata Side Plank

 

THU 6/28

A. 3 sets:

Supinated Grip Barbell Row (w/ 2 sec pause against torso) x 4-6

Single arm DB/KB OH Hold x 30 sec

(Rest 90 sec)

 

B. For time:

600m Run (around block)

+

60 Double Unders

30 Single arm DB Push-Press (15/arm - moderately tough - NTE 50/35#)

40 Double Unders

20 Single arm DB Push-Press (10/arm)

20 Double Unders

10 Single arm DB Push-Press (5/arm)

+

600m Run

 

FRI 6/29

A. 4 sets:

Deadlift @30x1 x 10-8-6-4

(Rest 2 min b/w sets)

 

B. 12 min AMRAP:

6 Deadlifts (@~70-80% of today's best, NTE 225/155#)

8 Toes to Bar

12 Goblet Reverse Lunges

18 Mountain Climbers 

 

SAT 6/30

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

 

SUN 7/1

SUNDAY STRETCH @ 10am or rest.