Workout of the Day: 12/24/18 - 12/30/18

MON 12/24

A.
4 sets:
Sumo Deadlift High Pull x 6-10 reps
Single arm DB Strict Press x 5-8/arm
(Rest 90 sec)

B.
3 rounds for reps:
60 sec - Burpee to Plate
30 sec - Rest
60 sec - Wall Balls (20/14#)
30 sec - Rest
60 sec - Row for Cals
30 sec - Rest   

TUE 12/25

(closed)


WED 12/26

(closed)


THU 12/27


A.
5 sets:
Front Squat x 7-5-5-3-3 reps
Supinated Bar Hang x 10-20 sec accumulated
(Rest 120 sec)

B.
10 min AMRAP:
30 Double Unders
15 KB Swings (53/35#)
10 Pull-up

FRI 12/28

A.
15 min to build to a moderately tough set of:
5 Deadlifts + 4 Hang Power Clean + 3 Shoulder to Overhead

B.
4 Rounds for time of:
7 Deadlift (~70% of multirep max, NTE 225/155#)
12 Box Jump - step down (24/20")

C.
Cash Out:   
1-3 Sets of:
Side Plank Rotations x 10/side
K2E Quadruped x 8/side
Thoracic Rotation x 6/side
Forearm Plank x 40 sec

SAT 12/29

Saturday Surprise!


SUN 12/30

SUNDAY STRETCH @ 10am or rest.