Workout of the Day: 7/2/18 - 7/8/18

MON 7/2

A. 3 Sets:

Supinated Bent-Over Barbell Row (w/ 2 sec pause against chest) x 5-5-5

Bar Dip @ 30x1 x 3-2-1

(Rest 90 sec)

 

B. Partner Workout

3 Rounds (ea. partner) for time:

20/15 Calorie Row

20 Russian KB Swings (NTE 53/35#)

15 Box Jump Overs

*one partner works at a time; alternate full rounds

 

TUE 7/3

A. For Time:

1 mile run

+

3 Rounds of:

12 Toes to Bar

16 DB Single arm Power Cleans (8 ea. arm NTE 50/35#) 

18 Wallballs (20/14#)

+

1 mile run

 

WED 7/4

CLOSED. Have a safe and enjoyable 4th of July!

 

THU 7/5

A. For Time:

40 Cal Row

30 Hand Release Push-ups

20 Pull-ups

50 Burpees

40 Sit-ups

400m run (79th st)

120 sec front plank (arms ext.)

 

B. Optional: accessory work of choice x 10 min

 

FRI 7/6

A. Strict Press x 3-2-2-1

(rest 2 min)

 

B. 3 Rounds for Reps/Cals:

60 sec - Row

15 sec - Rest

60 sec - Squat thrust Box Jumps (NTE 24/20")

15 sec - Rest

60 sec - KB Swing (NTE 53/35#)

15 sec - Rest

60 sec - Wall Walks

90 sec - Rest

 

SAT 7/7

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

 

SUN 7/8

SUNDAY STRETCH @ 10am or rest.