Workout of the Day: 01/14 - 01/20

MON 01/14

A.
3 sets:
Back Squat x 5-8 reps
(Rest 2 min)

B.
3 sets for reps:
30 sec - Double Unders
30 sec - Rest
30 sec - Row for Cals
30 sec - Rest

C.
*500m Row Time Trial  


TUE 01/15

A.
10 min EMOM:
*Strict Press x 2

B.
*12 min Ladder: 3, 6, 9, 12, etc...
Hang Power Clean ~60-70% max (NTE 95/65#)
Toes-to-Bar


WED 01/16

A.
12 min to cycle (complete max 4 sets):
•DB/KB Single Leg Romanian Deadlift x 4-6/leg
•DB/KB Russian Box Step-up x 6-10/leg
Kneeling Banded lat pull-down
(Rest as needed)

B.
3 rounds for reps:
1 min - Row for Cals
1 min - Wall Balls (20/14#)
1 min - Forearm Plank
1 min - Lateral Box Step-over (20/16")
1 min - Rest
  

THU 01/17

A.
*Bar Dip x AMRAP - 1 set max effort attempt

B.
*4 sets to build to heavy:
Kneeling Torso Row @30x0 x 8/side

C.
*12 min AMRAP:
12 Burpees
12 DB Push Press (50/35#)
12 Hand Release Push-ups
12 Box Jump Overs (24/20")


FRI 01/18

A.
15 min to build to a tough complex of:
1 Power Clean +
1 Hang Squat Clean +
1 Front Squat

B.
3 sets for max pull-ups:
In 2 min...
10 Alternating DB Snatches (NTE 50/35#)
10 DB Goblet Reverse Lunges (same load)
Max Pull-ups in remaining time
(Rest/walk 2 min)
 

SAT 01/19

Saturday Surprise!


SUN 01/20

SUNDAY STRETCH @ 10am

Jenelle GreningerComment