Workout of the Day: 11/5/18 - 11/11/18

MON 11/5

A. Sumo Deadlift x 10-8-8-6-6

(rest 2 min b/w sets)

B. Partner Workout!

12 min AMRAP:

8 Burpee Box Jump (24/20")

250/200m Row

*Switch partners at end of each full round

TUE 11/6

A. Every 2 min for 8 mins: [4 sets]

Weighted Chin-up x 1-2

B. Partner Workout!

For time:

Row 1000m/800m (Partner must be in Plank while partner is rowing)

30 Pull-up

40 Push-up

100 Wallball (20/14#)

40 Push-up

30 Pull-up

Row 1000m/800m (Partner must be in Plank while partner is rowing)

*Divide work as partners choose, one partner working at a time (except for rowing/plank).

WED 11/7

A. Push Press x 6-6-4-4

(Rest 2 min)

B. 4 Rounds for Reps:

30 sec - DB Renegade Row (mod wt)

30 sec - Plate Ground to Overhead (NTE 45/25#)

60 sec - Double Unders

120 sec - Rest/walk


THU 11/8

A. Back Squat - 15 min to build to a tough set of 8 [max 5 sets]

B. 3 Rounds for Time:

8 Hang Power Clean (~60-70% of today's best BS x8, NTE 135/95#)

6 Front Squat

400m Run (79th st)

FRI 11/9

A. Take 20 minutes to cycle: [max 4 rds]

Single arm Suitcase Deadlift x 10-15/arm

DB Tricep extension x 10-15/arm

Front Plank x 30 sec (arms extended)

Hollow Hold x 20 sec

B. Partner Workout!

For Time:

24-18-12

Alt. DB Snatch (NTE 50/35#)

Row Cals

*Partners work at the same time on opposite tasks. Switch when each partner finishes assigned work.

SAT 11/10

Saturday surprise!

SUN 11/11

SUNDAY STRETCH @ 10am or rest.