Workout of the Day: 7/30/18 - 8/5/18

MON 7/30

A. 4 sets:

Strict Press x 2-3

DB/KB Elbowing Row x 6/arm

(Rest 90 sec)

 

B. 12 min. AMRAP:

8 Clean & Jerk (Best shoulder press NTE 115/75#)

10 Box Jumps (24/20")

300m Run (78th st)

 

TUE 7/31

A. Take 14 minutes to cycle [max 4 Rounds]:

KB Swing w/ 1 sec Hold OH x 8-12

Wall Walk x 1 minute AMRAP

Assault bike or Row x 20 sec for max cals

*Rest as needed b/w activities

 

B. 3 Rounds:

In 2:30 complete...

16 KB Swings (53/35#)

12 Burpees over the KB

Row Max Cals in remaining time

(Rest/walk 2:30 b/w sets)

 

WED 8/1

A. Front Squat x 9-7-5-3

*Spend 1 min b/w each set working on pull-ups

(Rest 90-120 sec)

 

B. For Time:

40 Goblet Box Step-ups (20/leg - mod. tough, NTE 35/26#)

60 Situps

800m Run (72nd st)

 

THU 8/2

A. 3 sets:

Sumo Deadlift @30x1 x 4-6

Side Plank Rotations x 6-10/side

(Rest 90 sec)

 

B. 4 Rounds:

30 sec - Double Unders

30 sec - Rest

30 sec - KB Sumo Deadlift High-pull

30 sec - Rest

30 sec - Front Plank

90 sec - Rest

 

FRI 8/3

A. Turkish Get-up x 4-3-2/arm

(rest 1 min b/w arms)

 

B. Partner WOD!

For Time:

150 Row Cals

150 Wallballs (20/14#)

*May both work at same time; Divide work any way but only get 1 rower per team.

 

SAT 8/4

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

 

SUN 8/5

SUNDAY STRETCH @ 10am or rest.