Workout of the Day: 9/17/18 - 9/23/18

MON 9/17

A. 15 min to build to: Close Grip Bench Press x 1 rep @30x0*

*Record weight for 1-rep at tempo on whiteboard

B. Powell Raise @10% best CGBP x AMRAP set per arm

*Record RIGHT arm reps /LEFT arm reps on white board

**Last tested both BP & PR on 01/23/18

C. For time:*

15-12-9

Power Clean (~60-70% of multi-rep max, NTE 115/75#)

Burpee

*Record time & weight to white board

TUE 9/18

A. 16 min to cycle [max 4 rds]:

Supinated Bent-Over Barbell Row x 4-6 (w/ 2 sec pause at chest)

Seated DB Strict Press x 6-8

Ring Row x 6-10

Handstand Practice x 30-60 sec

*Rest as needed b/w activities

B. Partner Workout!

2000m Row

*Switch partners every 500m

[note time for 2k]

+

600-800m Cool Down Jog [not for time]

WED 9/19

A. 18 min to cycle [max 4 sets]:

Russian KB Swings x 12-20

Front Rack Barbell Reverse Lunge x 10-16 (alt legs, 5-8/leg)

Box Hamstring Curl x 8-12 w/ 1 sec hold at top

Assault bike x 20 sec for max cals

*Rest as needed b/w activities

B. 10 min AMRAP:

300m Run (78th st)

12 Toes to Bar

THU 9/20

A. 3 sets:

Bar Dip @ 30x1 x 4-3-2

Kneeling Torso Row x 4-8/arm

(Rest 90-120 sec)

B. 4 Rounds of:

In 2 min complete...

16 Alt DB Snatch (10/arm, NTE 50/35#)

Row for Cals in remaining time

[Rest/walk 2 min b/w rounds]

*score = total cals

FRI 9/21

A. 12 min to build: Front Squat x 8

*max 4 sets following warm-up

B. 4 Rounds:

30 sec - wallball (20/14#)

30 sec - rest

30 sec - Double unders

30 sec - rest

30 sec - Row/AB for cals

30 sec - rest

SAT 9/22

Saturday surprise!

SUN 9/23

SUNDAY STRETCH @ 1Oam or rest.