Workout of the Day: 12/17/18 - 12/23/18

MON 12/17

A.
10 min EMOM: 1 Power Clean + 1 Hang Squat Clean

B.
5 Rounds for Time:
8 Power Cleans (~70% of today's best - NTE 135/95#)
8 Burpees over Bar

TUE 12/18

A.
3 sets:
DB Reverse Lunges x 6-10/leg
Bar Dips x 5-8 reps
(Rest 90 sec)

B.
Partner Workout!
15 min AMRAP:
P1: 200/250m Row
P2: Double KB Front Rack Hold while partner rows, then switch

WED 12/19

A.
4 sets:
Pendlay Row x ‪5-5-4-4‬ (w/ 1 sec pause @torso)
Single arm DB Strict Press x 6-10/arm
(Rest 120 sec)

B.
3 sets for reps:
30 sec - Double Unders
30 sec - Rest
30 sec - DB Push Press (NTE 50/35#)
30 sec - Rest
30 sec - Box Jump - step down (24/20")
90 sec - Rest   

THU 12/20

A.
5 sets:
Close Grip Bench Press @30x1 x 3-5 reps
Single arm Bent Over Row w/ 2 sec pause against torso x 3-5/arm
(Rest 120 sec)

B.
3 Rounds for time:
12 Pull-ups
12 DB Renegade Rows (6/arm)
24 Sit-ups   

FRI 12/21

A.
5 sets:
Back Squat x 8-6-4-2-2
Box Hamstring Curl w/ 2 sec pause x 4
(Rest 120 sec)

B.
10 min AMRAP:
10 KB Sumo Deadlift High Pull (NTE 53/35#)
20/15 Cal Row
45 sec - Forearm Plank
60 sec - Single arm OH Hold (30 sec/arm, NTE 50/35#)

SAT 12/22

Ugly Sweater WOD!

SUN 12/23

SUNDAY STRETCH @ 10am or rest.

Jenelle GreningerComment