Workout of the Day: 12/03/18 - 12/09/18

MON 12/03

A.
4 Sets:
Thruster 8, 8, 5, 5
Strict Chin-up Negative x 1-2 reps [control down in 8-10 sec]
(Rest 2 min)

B.
For Reps/Cals:
2 min DB Power Cleans (NTE 35/20#)
1 min Rest
2 min Row Cals
1 min Rest
2 min Wall Ball (20/14#)
1 min Rest
2 min Side plank on forearm [switch arms every 30 sec for x 2/side]
1 min Rest

TUE 12/04

A.
3 sets:
Pendlay Row x 4-6 reps
DB Bench Press x 8-12 reps
(Rest 2 min)

B.
For TIme:
400m Run (79th)
30 Alternating DB Snatch (NTE 50/35#)
400m Run
20 Alternating DB Snatch
400m Run
10 Alternating DB Snatch

WED 12/05

A.
EMOM x 5 min:
3 Hang Power Cleans

B.
EMOM x 5 min:
2 Hang Power Cleans [at increased load]

C.
4 Rounds For Time:
8 Hang Power Cleans (~70% of today's best double, NTE 135/95#)
10 Toes-to-Bar
12 Burpees over the Bar (lateral to bar)

THU 12/06

A.
Back Squat - 12 min to build to a tough set of 3 reps (max 5 sets)

B.
3 sets for reps:
In 3 min complete:
400/500m Row
AMRAP DB Hang Power Clean to Overhead (NTE 50/35# /arm)
(Rest/walk 3 min)

FRI 12/07

A.
Partner workout!
For Time: "Filthy 50"
50 Box Jump - step down (NTE 24/20")
50 Jumping Pull-ups
50 KB Swing (NTE 53/35#)
50 Walking Lunge steps
50 Knees to Elbows
50 Push Press (NTE 45/35#)
50 Supermans
50 Wall Balls (20/14#)
50 Burpees
50 Double-Unders
*Divide reps, one person working at a time

SAT 12/08

Saturday surprise!

SUN 12/09

SUNDAY STRETCH **CANCELED**