Workout of the Day: 8/27/17 - 9/2/18

MON 8/27

A. Front Squat x 8-6-4-8

(Rest 2 min b/w sets)

 

B. 10 min AMRAP:

2, 4, 6, 8, 10....

Goblet Squat (NTE 53/35#)

Toes to Bar

 

TUE 8/28

A. Push Press x 7-5-5-3

*Thoracic Rotation x 5/side after each set

(Rest 90-120 sec)

 

B. 4 Rounds of:

30 sec - DB Power Clean to Overhead (mod wt, NTE 50/35#)

30 sec - Rest

30 sec - Double Unders

30 sec - Rest

30 sec - Row for Cals

30 sec - Rest

 

WED 8/29

A. 4 Sets:

Deadlift x 5-5-3-3

Side Plank Rotation x 8-10/side

(Rest 2 min)

 

B. Partner Workout!

For time:

10-8-6-4-2

Deadlift ( ~60-70% of today's best 3, NTE 225/155#)

Burpee over Bar

*Alternate full rounds with a partner

 

THU 8/30

A. Take 18 minutes to cycle [max 4 sets]:

Single arm DB Press x 6-10/arm

Russian KB Swing x 12-20

Handstand Practice x 1 min

Assault bike x 20 sec @ 90% effort

*Rest as needed b/w activities

 

B. 7 min. AMRAP:

5-10-15-20-25...etc

Box Jumps (24/20")

*Run 100m after each rd

 

FRI 8/31

A. 3 Sets:

Back Squat x 8-6-4

Chin-up x 1-2

(Rest 2 mins)

 

B. Half "Cindy" 

AMRAP 10 min:

5 Pull-up

10 Push-up

15 Air Squat

 

SAT 9/1

Saturday surprise!

 

SUN 9/2

No SUNDAY STRETCH today.