Workout of the Day: 6/4/18 - 6/10/18

MON 6/4

A. 12 mins to build to heavy complex of: Hang Power Clean + Hang Squat Clean + Front Squat

 

B. Partner WOD!

8 Rounds for time: (4/person)

8 Hang Power Cleans (70-80% of today's best, NTE 135/95#)

200m Run (75th st)

*One partner works at a time; Switch partners at the end of each FULL round.

 

TUE 6/5

A. Sumo Deadlift x 5-5-5-5-5

(rest 2 min b/w sets)

*build to tough set of 5 over sets

 

B. 10 min AMRAP:

9 T2B

12 Burpees

15 Wallballs (NTE 20/14#)

 

WED 6/6

A. Strict Press x 5-5-4-4

(rest 90 sec b/w sets)

 

B. Push Press x 3-3-2-2

(rest 90 sec b/w sets)

 

C. 3 Sets for reps+cals:

30 sec - Strict Chin-ups  

30 sec - Rest

60 sec - Double Unders

60 sec - Row for Cals

60 sec - Rest

 

THU 6/7

A. 3 sets:

Supinated Grip Bent-over Row (w/ 2 sec pause against torso) x 5-8

KB/DB Front Rack Box Step-up x 6-10/leg

(Rest 2 mins b/w sets)

 

B. 4 Sets for reps:

30 sec - Renegade Row (1 rep = row 1 arm)

60 sec - Rest

30 sec - Box Jump (NTE 24/20", step down)

60 sec - Rest

 

FRI 6/8

A. 3 sets:

Front Squat x 8-6-4

Ring Row x 8-10

(Rest 2 mins b/w sets)

 

B. 3 sets:

Ring Dip x 3-5

(rest 1 min b/w sets)

 

C. 500m Row Time Trial

 

SAT 6/9

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

 

SUN 6/10

SUNDAY STRETCH @ 10am or rest.