Workout of the Day: 5/7/18 - 5/13/18

MON 5/7

A. 4 Sets: 

Back Squat x 7-7-5-5

DB Upright Row x 6/arm 

(Rest 90 sec)

 

B. 10, 9, 8, 7...1 

Goblet Squat (NTE 53/35#)

20 Double Unders after each 

[15min time cap] 

 

TUE 5/8

A. 4 Sets:

Pendlay Row x 4-4-4-4

Handstand Practice x 1 minute 

(Rest 60 sec)

 

B. For time:

21 Toes to Bar

400m Run (79th st)

15 Toes to Bar

400m Run 

9 Toes to Bar 

400m Run  

 

WED 5/9

A. Push Press x 6-6-4-4

(rest 2 min b/w sets)

 

B. Partner Workout

Row 1k as a team 

*Double KB/DB Overhead Hold by non-rowing partner 

*must be in hold for other partner to row 

*switch as often as desired

 

[Rest 3 minutes]

 

3 Rounds: 

30 sec - Left arm Side Plank

30 sec - Forearm Plank (Advanced Plank Shoulder Taps) 

30 sec - Right arm Side Plank 

30 sec - Mountain Climbers  

 

THU 5/10

A. Take 15 minutes to build to challenging Power Clean + Hang Squat Clean + Front Squat 

 

B. 12 min AMRAP:

15 Wall Balls (20/14#)

10 Push-ups 

5 Pull-ups  

200m run (75th st)

 

FRI 5/11

A. 3 sets: 

Romanian Deadlift x 10-8-6 

Bar Dip x 5-4-3 

(Rest 90-120 sec)

 

B. 4 Rounds: 

30 sec - DB Renegade Row (mod wt; 1 rep = row 1 arm)

30 sec - Rest 

30 sec - Russian KB Swing (NTE 53/35#)

30 sec - Rest 

30 sec - Row for cals 

30 sec - Rest 

30 sec - Lateral Box Step-over (unwtd) 

30 sec - Rest 

 

SAT 5/12

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

 

SUN 5/13

SUNDAY STRETCH @ 10am or rest. Happy Mother's Day!