Workout of the Day: 10/29/18 - 11/4/18

MON 10/29

A. Thruster x 9-9-7-7

(rest 2 min b/w sets)

B. 3 Rounds:

30 sec - DB Clean & Jerk (NTE 50/35#)

30 sec - Rest

30 sec - Toes to Bar

30 sec - Rest

30 sec - Assault Bike

30 sec - Rest

30 sec - Side Plank (elbow) - left side

30 sec - Rest

30 sec - Side Plank (elbow) - right side

30 sec - Rest

TUE 10/30

A. Deadlift @31x1 x 5-5-3-3-3

(rest 2 min)

B. 3 Rounds for time:

20 KB Swings (NTE 53/35#)

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

400m Run (79th st)

WED 10/31

A. Partner Workout!

8 min AMRAP:

P1: Row 250/200m

P2: Forearm plank

(Rest 4 min)

8 min AMRAP:

8 Goblet Squat (mod wt)

16 Mountain Climbers (8/leg)

*Alternate partners at end of each full round.

(Rest 4 min)

8 min AMRAP:

8 Plate Ground to Overhead (45/25#)

16 Sit-ups

*Alternate partners at end of each full round.

THU 11/1

A. 16 minutes to cycle [max 4 sets]:

DB/KB Single-Leg RDL x 5-8 /leg

Strict Pull-up x AMRAP-1

Russian Goblet Box Step-up x 8/leg

DB Upright Row x 5-8/arm

*rest as needed b/w activities

B. 3 Rounds:

1 min - Wall Ball (20/14#)

1 min - Lateral Box Step-over

1 min - Row

1 min - Rest

FRI 11/2

A. EMOM x 4 min:

Strict Press x 5

[Rest 2 min b/w part A & B]

B. EMOM x 4 min:

Push Press x 3

C. For Time:

300m run (78th st)

12 Box Jumps (24/20")

14 DB Snatch (alt. arms, NTE 50/35#)

300m run

14 DB Snatch

12 Box Jumps

300m run

SAT 11/3

Saturday surprise!

SUN 11/4

SUNDAY STRETCH @ 10am or rest.