Workout of the Day: 8/6/18 - 8/12/18

MON 8/6

A. Back Squat x 4-2-4-2

*Strict Pull-up x AMRAP b/w sets [only 3 sets]

(Rest 2 min)

 

B. 2 Rounds:

1 min - Burpees

1 min - Rest

1 min - Double Unders

1 min - Rest

1 min - Lateral Box Step-overs

1 min - Rest

*3 separate scores: total burpees, total DUs, total box jumps

 

TUE 8/7

A. 4 sets:

Close Grip Bench Press x 6-6-4-4

(spot partner)

Powell Raise x 4-6/arm

(Rest 90 sec)

 

B. 4 Rounds:

60 sec - Row for Cals

15 sec - transition

60 sec - V-ups or Toes to Rig

15 sec - transition

 

WED 8/8

A. 3 sets:

Supinated BO Barbell Row x 8-6-6-4 (w/ 2 sec pause against chest)

Single arm Farmer Carry x 50m/arm

(Rest 60 sec)

 

B. For Time:

200m Run (75th st)

30 Kettlebell Swings (53/35#)

30 Steps Walking Lunge

200m Run

20 KB Swings

20 Steps Walking Lunge

200m Run

10 KB Swings

10 Steps Walking Lunge

200m Run

 

THU 8/9

A. EMOM x 4 mins:

Strict Press x 3

 

(Rest 2 min)

 

B. EMOM x 4 min:

Push Press x 2

 

C. Partner WOD!

5 Rounds Each For Time:

P1: 250m/200m row

P2: 8 Box Jumps + 8 Alt. DB Snatch

*Partners start on opposite tasks and can only switch when each person has finished their designated task.

 

FRI 8/10

A. 15 mins. to build to a challenging complex: 3 Hang Power Clean + 3 Front Squats

 

B. 5 min AMRAP:

7 Sumo Deadlift High-pulls (50-60% of today's best complex NTE 95/65#)

7 Pull-ups

 

SAT 8/11

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

 

SUN 8/12

SUNDAY STRETCH @ 10am or rest.