Workout of the Day: 11/12/18 - 11/1/18

MON 11/12

A. Strict Press - build to a tough set of 5 in max 15 minutes

*Complete 8 Ring Rows after each set.

B. 4 Rounds for time:

Run 200m (75th st)

10 Pull-ups

30 Plank Shoulder Taps (15/arm)

TUE 11/13

A. Hang Squat Clean x 5-5-5-5

(rest 2 min b/w sets)

B. 5 rounds for time:

4 Hang Squat Clean (~80% of today's best, NTE 135/95#)

16 Box Jumps (24/20")


WED 11/14

A. 20 min to cycle [max 5 rds]:

Ring/Bar Dip x 3-5

Russian Box Step-up x 10/leg

KB Overhead Carry x 20m/arm

Assault bike x 20 sec @ high effort

*rest as needed b/w activities

B. 8 min AMRAP:

12 KB Swing (NTE 53/35#)

12 Goblet Reverse Lunges (6/leg)

12 Hand Release Push-ups

THU 11/15

A. Partner Workout!

4 rounds for time:

1000/800m Row

50 Burpees

300m Farmer's Carry (78th st)

*One pair of KB/DB per team on FC. Divide other work as desired, one person working at a time.


FRI 11/16

A. 10 min EMOM:

Power Clean to OH x 2

B. 4 rounds:

30 sec - DB power clean + OH

30 sec - Rest

30 sec - Double Unders

30 sec - Rest

30 sec - Row

90 sec - Rest

SAT 11/17

Saturday surprise!

SUN 11/18

SUNDAY STRETCH @ 10am or rest.