Workout of the Day: 8/13/18 - 8/19/18

MON 8/13

A. Review & practice: DB Snatch Cyling - 4-8/arm x 3-5 sets, bldg up to working wt

 

B. 25 min EMOM:

Min 1: 30 sec DB Snatch (alt. arms, NTE 50/35#)

Min 2: 30 sec Row for Cals

Min 3: 30 sec Left Side Plank

MIn 4: 30 sec Right Side Plank

Min 5: 30 sec Front Plank

 

TUE 8/14

A. EMOM x 7 min: 4 Deadlifts

*build to a tough set

 

B. 5 Rounds for time:

5 Power Cleans (Use ~50-60% of today's best DL, NTE 155/105#)

15 Wallballs (20/14#)

300m Run (78th st)

 

WED 8/15

A. 4 sets:

Split Press x 4-5/arm

(Rest 90-120 sec b/w sets)

 

B. Partner Workout

16 min AMRAP:

8 DB Push Press

10 Toes to Bar

250m Row/200m

*Alternate partners at the end of each full round

 

THU 8/16

A. 20 min to build to 3RM Back Squat

*During build for back squat complete 3 sets of strict pullups x 30 sec AMRAP

 

B. 5 Rounds for reps:

30 sec - Box Jump (Step Down, 24/20")

30 sec - DB Renegade Rows (mod wt)

60 sec - Rest

 

FRI 8/17

A. 3 sets:
Close Grip Bench Press x 5
(spot partner)

DB External Rotation x 4-5/arm

(rest 90 sec)

 

B. 3 Rounds:

90 sec - Row (cals)

90 sec - Burpee

(3 min Rest)

 

SAT 8/18

Saturday surprise! (Please note: these are typically longer, more intense partner workouts)

 

SUN 8/19

SUNDAY STRETCH @ 10am or rest.