Workout of the Day: 7/9/18 - 7/15/18

MON 7/9

A. Sumo Deadlift x 8-6-4-8

(Rest 2 min b/w sets)

 

B. 4 rounds for reps:

30 sec - Hand-Release Push-ups

30 sec - Sit-ups

30 sec - Burpees

90 sec - Rest

 

TUE 7/10

A. 20 minutes to cycle [max 5 Rounds]:

DB Thruster x 30 sec AMRAP

Double Under Practice x 1 min

Knees to Elbows x 30 sec AMRAP

Assault bike x 20 sec @ max effort

*Rest as needed b/w stations

 

B. Cycle 2-4 rounds of:

30 sec - Right arm Side Plank

30 sec - Forearm Plank

30 sec - Left arm Side Plank

15 Lemon Squeezes

*rest as needed b/w activities

 

WED 7/11

A. 4 Sets:

Bar Dip x 4-6

Kneeling Torso Row @30x0 x 4-6/arm

(Rest 90 sec)

 

B. For time:

400m Run (79th st)

30 Russian KB Swings (NTE 53/35#)

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

400m Run

20 Russian KBS

20 Box Jumps

400m Run

10 Russian KBS

10 Box Jumps

 

THU 7/12

A. 10 min EMOM:

2 Hang Power Cleans + 2 Shoulder to Overhead

 

B. Partner Workout!

3 Rounds of:

60 sec - Row for cals

60 sec - Pull-ups

(Rest 2 min while partner works)

*total reps/cals as a team

 

FRI 7/13

A. Back Squat x 4-4-2-2

(Rest 2 min b/w sets)

 

B. AMRAP 15 min:

200m Run (75th st)

15 Wallballs (20/14#)

10 V-ups

 

SAT 7/14

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

 

SUN 7/15

SUNDAY STRETCH @ 10am or rest.