Workout of the Day: 9/3/18 - 9/9/18

MON 9/3

CLOSED. Have a fantastic Labor Day!

 

TUE 9/4

A. EMOM x 10 min:

Power Clean x 2 (TnG as able)

 

B. "Kettleburp"

For Time:

30-20-10

KB Swings (53/35#)

Burpees

*Compare score to 02/02/18 and/or 09/28/17

 

WED 9/5

A. Front Squat x 8-6-4

(rest 2 min)

 

B. Partner Workout

15 min AMRAP:

Row 200m

20 Side Plank Rotation (10/side)

200m Run (75th st)

12 Goblet Squat (NTE 53/35#)

*P1 starts on row, P2 starts on side plank rotations; when each person is done, move to next station in order.

**Score: Full rounds completed as a team.

 

THU 9/6

A. 4 Sets:

Close Grip Bench Press x 4-4-4-2

(spot partner)

DB/KB Bent Over Row x 4-6/arm (2 sec pause at chest)

(Rest 90 sec)

 

B. 10 min. AMRAP:

10 V-ups

20 Single-arm DB Push Press (10/arm, NTE 50/35#)

10 Box Jump (step down, 24/20")

 

FRI 9/7

A. 4 sets:

Sumo Deadlift @ 30x1 x 3-5

(rest 2 min b/w sets)

 

B. 3 Rounds for time:

10 Sumo Deadlift High-pulls (~40-50% of today's best, NTE 95/65#)

200m Single arm Farmer's Carry (NTE 53/35#)

60 sec Forearm Plank

 

SAT 9/8

Saturday surprise!

 

SUN 9/9

No SUNDAY STRETCH today.