Workout of the Day: 12/31/18 - 01/06

MON 12/31  

A.
16 min to cycle: (max 4 rounds)
Romanian Deadlift x 4-6 reps
Ring Support Hold x 10-20 sec
Strict Toes-to-Bar x 30 sec
(Rest as needed)

B.
4 Sets for reps:
30 sec - Row for Cals
30 sec - Russian KB Swings (NTE 70/53#)
30 sec - Goblet Squats
30 sec - Burpees
(Rest/walk 2 min)

TUE 01/01

(closed)


WED 01/02

A.
4 sets:
Close Grip Bench Press x 4-4-2-2
Bent Over DB Row x 4-6/arm
(Rest 60 sec)

B.
"Annie"
Fot time:
‪50-40-30-20-10‬
Double Unders
Sit-ups
(15 min time cap)   


THU 01/03


A.
4 sets:
Power Clean x ‪5-4-3-2 reps‬
Dumbbell Strict Press x 6-10 reps [in between sets, 3 sets total]
(Rest 90 sec)

B.
Partner Workout!
16 min AMRAP:
1200m Row
60 Alternating DB Snatch (NTE 50/35#)
800m Row
40 Single arm DB Push Press
400m Row
20 Push-ups
(Divide work, one partner working at a time)  


FRI 01/04

A.
5 sets:
Back Squat x 5-5-3-3-3
Kneeling Torso Row x 5/arm
(Rest 90 sec)

B.
For time:
15-12-9
Front Squat (@60-70% of today's best BS triple; NTE 135/85#)
Toes-to-Bar

SAT 01/05

Saturday Surprise!


SUN 01/06

SUNDAY STRETCH @ 10am or rest.

Jenelle GreningerComment