Workout of the Day: 01/07 - 01/13

MON 01/07

A.
EMOM Min 1-5: Hang Power Clean x 3
EMOM Min 6-10: Hang Power Clean x 2

B.
4 sets for reps + meters:
20 sec - Single arm DB Strict Press
40 sec - Rest
20 sec - Single arm DB Strict Press
40 sec - Rest
20 sec - Row ALL OUT for distance
100 sec - Rest


TUE 01/08

A.
15 min to build to a tough Front Squat x 2
(Rest as needed between sets)

B.
9 min Ladder:
3-6-9-12-15...etc.
Burpee over Barbell (lateral to bar)
Deadlift (same load as FS double; NTE 225/155#)   


WED 01/09

A.
Upper Body Pulling Check-in*:
(Choose one)
1 - Strict Pull-up x AMRAP set
2 - Bent arm hang x max time (< than 10 sec)
3 - Straight arm hang x max time (> 10 sec w/ active shoulders)

B.
Tabata Sit-ups
8 rounds:
20 sec - Sit-ups
10 sec - Rest

C.
Partner Workout! For time:
1000/800m Row (w/ partner planking)
30 Push-ups
60 Russian Twists (20/14#)
90 KB Swings (NTE 53/35#)
60 Russian Twists
30 Push-ups
1000/800m Row (w/ partner planking)
(Divide reps, one working at a time)


THU 01/10

A.
3 sets:
Single-arm DB Thruster 15-12-9 /arm
Seated Banded Row x 8-12 reps
(Rest 90 sec)

B.
2 sets for reps/cals:
3 min - Row for Cals @80%
1 min - Rest
3 min - Ladder 1-2-3-4...etc.
Box Jump Over (NTE 24/20#)
Toes-to-Bar
1 min - Rest


FRI 01/11

A.
6 sets:
Close Grip Bench Press x 3,2,1,3,2,1 reps
Banded pull-aparts x 8-12 reps (between sets; 5x total)
(Rest 2 min)

B.
Partner Workout!
3 Rounds for time:
10 Power Cleans (NTE 135/95#)
50 Double Unders  

SAT 01/12

Saturday Surprise!
(comp track: bring your climbing socks!)


SUN 01/13

SUNDAY STRETCH ***CANCELED***

Winter WOD & Bonfire @ Golden Gardens
(family & friends welcome!)
10am