Workout of the Day: 10/8/18 - 10/14/18

MON 10/8

A. EMOM x 8 mins:

Power Clean x 3

B. For cals + reps:

2 min - DB Power Clean Manmaker (mod wt)

1 min - Rest

2 min - Row for Cals

1 min - Rest

2 min - Bear Crawl [1 length of gym = 1 rep]

1 min - Rest

2 min - Row for Cals

TUE 10/9

A. EMOM x 5 min:

Strict Press x 3

(Rest 2 min)

B. EMOM x 5 min:

Shoulder to Overhead x 2

C. 3 Rounds for time:

10 Push Press (~70-80% of today's best S2O, NTE 115/75#)

12 Toes to Bar

300m Run (78th st)

WED 10/10

A. Take 15 min to cycle:

Goblet Russian Box Step-up x 10/leg

Single arm OH Carry x 2 lengths/arm

Side Plank Rotations (elbow) x 12/side

Bike or Row x 20 sec @ high effort

B. "Annie"

50-40-30-20-10

Double Unders

Sit-ups

(15 min time cap)

*Last completed 04/16/18

THU 10/11

A. 20 Rounds for Time:

5 Wall Ball (20/14#)

3 Box Jump Over (24/20", step down)

1 Burpee Pull-up


FRI 10/12

A. 4 Sets:

Deadlift TnG x 9-7-5-5

Side Plank Rotations x 8-12/arm

(Rest 2 min)

B. 3 Rounds for Time:

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

200m Single arm Farmer's Carry (Switch arms every 50m)

SAT 10/13

Saturday surprise!

SUN 10/14

No SUNDAY STRETCH today :(