Workout of the Day: 01/21 - 01/27

MON 01/21

*A.
15 min to build to tough single:
Close Grip Bench Press @30x0

*B.
Powell Raise (@10% best CGBP)
x 1 AMRAP set each arm

C.
For reps + cals:
2 min - Wall Walks
1 min - Rest
2 min - Row cals
1 min - Rest
2 min - DB Manmaker (NTE 35/20#)
1 min - Rest
2 min - Row cals  


TUE 01/22

A.
3 sets:
DB Snatch Practice x 8/arm
(Rest 60 sec)
Double Under Practice x 30 sec
(Rest 60 sec)

B.
4 rounds for time:
16 Alternating DB Snatch (NTE 50/35#)
12 Burpees
32 Double Unders


WED 01/23   

A.
4 sets:
Back Squat x 4-6 reps
Kneeling Torso Row x 4-6/arm
(Rest 90 sec)

*B.
Side Plank Check-in: [on elbow]
Max hold each side
(2 min time cap; rest 1 min between sides)

C.
Partner Workout!
“Karen”
For time:
150 Wall Balls (20/14#)
(Divide reps as desired, one person working at a time)


THU 01/24

*A.
EMOM x 10 min:
Power Clean to Overhead

B.
Partner Workout!
14 min Ladder: 2-4-6-8...etc.
Power Clean to Overhead (~70% of today's best, NTE 135/95#)
Toes-to-Bar
(Switch partners at the end of each exercise)


FRI 01/25

A.
3 sets:
DB Russian Box Step-ups x 30 sec/side
(Rest 30 sec/side)
Chin-up x 1-3 reps
(Rest 2 min)

*B.
”Heartbreak Kid”
3 Rounds for time:
25 KB Swings (53/35#)
25 Burpees   
(compare to Tuesday 090617)  

 
SAT 01/26

Saturday Surprise!


SUN 01/27

SUNDAY STRETCH @ 10am

Jenelle GreningerComment