Workout of the Day: 12/10/18 - 12/17/18

MON 12/10

A.
4 sets:
Deadlift TnG x 8-8-5-5 reps
Handstand Practice x 30-60 sec
(Rest 2 min)

B.
10 min AMRAP:
P1. 12 KB Swings (NTE 53/35#)
8 Goblet Squat
P2. 200m Row
*partners start on opposite tasks & switch when each has completed given task

TUE 12/11

A.
Shoulder to Overhead x ‪8-8-6-6 reps‬
(Rest 2 min)


B.
3 Sets for quality:
60 sec - DB/KB Farmer's Hold (NTE 53/35#)
30 sec - Rest
60 sec - Burpee Box Jump - step down
30 sec - Rest
60 sec - Side Plank (30 sec/side)
30 sec - Rest  

WED 12/12

A.
4 sets:
Front Squat x 6-6-4-4
Kneeling Single Arm DB Row x 4-6/arm
(Rest 90 sec)

B.
9 min AMRAP:
30 Double Unders
15 Situps
8 Burpees

THU 12/13

A.
4 sets:
KB/DB Single-Leg RDL x 4-6/leg
DB Bench Press x 12-15 reps
(Rest 90 sec)

B.
Partner Workout!
3 Rounds for Time and Cals
P1. 16 Goblet Box Step-up (8/leg alt)
12 KB Sumo Deadlift High Pull

P2. Row for Cals
*Alternate partners each round, complete 3/ea

FRI 12/14

A.
3 sets:
Dip x 3-2-1
(Rest 90 sec)
Pull-up x 3-2-1
(Rest 90 sec)

B.
Partner Workout!
15 min AMRAP:
4 Toes-to-Bar
8 Hand Release Push-up
12 DB Renegade Rows (6/arm)
*Alternate partners each round

SAT 12/15

Saturday surprise!

SUN 12/16

SUNDAY STRETCH @ 10am or rest.

Jenelle GreningerComment