Workout of the Day: 7/23/18 - 7/29/18

MON 7/23

A. 12 min to build to tough: Power Clean + 2 Hang Power Cleans

 

B. Partner Workout

15 min AMRAP:

30 KB Swings (53/35#)

4 Wall Walks

30 Row Cals

16 Burpees

*One person works at a time; divide work as you choose.

 

TUE 7/24

A. Back Squat x 10-8-6-10

*Complete 3-5 strict Toes to Bar after each set

(Rest 90 sec)

 

B. 10 min AMRAP:

20 Alt DB Snatch (NTE 50/35#)

20 Toes to Bar

20 Hand Release Push-up

 

WED 7/25

A. Turkish Get-up x 3-3-3-3 each arm

(rest ~1min b/w arms)

 

B. 4 Rounds for Time:

15 Push Press (~60-70% max, NTE 95/65#)

400m Run (79th st)

 

THU 7/26

A. 3 sets:

Close Grip Bench Press x 5-8

(Spot Partner)

Powell Raise x 4-8/arm

(Rest 90 sec)

 

B. 4 Rounds:

60 sec - Row for Cals

15 sec - transition

60 sec - Side Plank (30 sec/side on elbow)

15 sec - transition

*2 scores: total row cals & total plank secs

 

FRI 7/27

A. 10 min to build to tough: Deadlift x 3

 

B. 5 Rounds for Time:

7 Power Clean (135#/95#)

7 Box Jump (24/20")

 

C. Cash out:

Single arm Farmer's Walk x 400m

 

SAT 7/28

Saturday surprise! (Note: these are typically longer, more intense partner workouts.)

 

SUN 7/29

SUNDAY STRETCH @ 10am or rest.