Workout of the Day: 11/26/18 - 12/02/18

MON 11/26

A.
3 sets:
Bar Dip x 5-4-3
Kneeling Torso Row x 4-6/arm
(Rest 90-120 sec)

B.
Partner Workout
18 min AMRAP:
600m Row
14 Strict Pull-up
30 DB Renegade Rows [15/side alternating, no push-up]
50 Hand Release Push-ups
*Divide work as desired

TUE 11/27

A.
Back Squat - 15 min to build to a tough set of 5 reps [max 5 sets]

B.
3 Rounds for time:
16 Single-arm Waiter's Squat (8/arm, NTE 50/35#)
24 Sit-ups
48 Double Unders


WED 11/28

A.
3 sets:
Deadlift TnG x 8-10 reps
Wall Walks AMRAP x 1 min
(Rest 2 min)

B.
Partner Workout
12 min for max cal:
P1: 16 DB Snatch (8/arm) + 8 Burpees
P2: Row for Cal while partner works

THU 11/29

A.
15 min to build to a challenging complex of:
Power Clean + Hang Squat Clean + 2 Front Squats

B.
4 rounds for reps:
30 sec - DB Box Step-up
30 sec - Rest
30 sec - Sit-ups
30 sec - Rest
30 sec - Max Cal Row
90 sec - Rest

FRI 11/30

A.
3 sets:
Strict Press x 6-8 reps
(Rest 2 min)

B.
3 Sets:
Shoulder to Overhead x 3-5 reps
[Push Press or Push Jerk at increased load]
(Rest 2 min)

C.
Partner Workout!
Row 1000m as a team
*Single arm Overhead Hold by non-rowing partner

(Rest 2-3 min)

6 min:
30 sec - Left arm Side Plank (on elbow)
30 sec - Forearm Plank
30 sec - Right arm Side Plank
30 sec - Lemon Squeezes


SAT 12/01

Saturday Surprise!


SUN 12/02

Sunday Stretch @ 10am or rest