Workout of the Day: 10/1/18 - 10/7/18

MON 10/1

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

(rest 2 min b/w sets)

B. "Fran"

For time:

21-15-9

Thruster (~60-70% of max, NTE 95/65#)

Pullup

*Post time, barbell weight, pullup scale

TUE 10/2

A. 15 min to build to:

Close Grip Bench Press x 8

*DB Renegade Row x 8/side b/w each set of CGBP [max 4 sets of RR]

(Rest as needed)

B. 3 Sets for Reps + Cals:

60 sec - Row

60 sec - Double Under

(Rest/walk 2 min)

WED 10/3

A. 30 min AMRAP:

400m Run (78th st) or Row

10 Burpee to Plate

20 Plate Russian Twist (10/side) (25/15#)

10 Toes to Bar

THU 10/4

A. Deadlift TnG x 7-7-4-4-4

(rest 2 min)

B. Partner Workout

12 min AMRAP:

60 KB Swings (53/35#)

40 Box Jump (Step Down, 24/20")

20 Partner Medball Sit-ups (20/14#)

*One partner works at a time; split reps as desired.

FRI 10/5

A. Strict Press x 5-5-5-5

(rest 2 min)

B. Partner Workout

8 Rounds for time (4/partner):

10 Sumo Deadlift High-pull (~50-60% max power clean, NTE 95/65#)

15 Wallball (20/14#)

15/10 Cal Row

*Switch partners at end of each full round.

SAT 10/6

Saturday surprise!

SUN 10/7

SUNDAY STRETCH @ 10am or rest.