Workout of the Day: 9/24/18 - 9/30/18
/MON 9/24
A. Strict Press x 3-2-2-1
(rest 2 min b/w sets)
B. 20 min AMRAP:
16 Single arm DB Push-Press (8/arm, NTE 50/35#)
400m Run (79th st)
20 sec Side Plank per side
10m Bear Crawl (Forward & Backward)
TUE 9/25
A. Back Squat x 8-5-5-3-3
(rest 2 min b/w sets)
B. 4 rounds for time:
15 KB Swings (NTE 53/35#)
10 Goblet Squat
5 Burpee over KB
WED 9/26
A. 10 min EMOM: Power Clean + Hang Power Clean
B. 4 Rounds for Cals + Reps:
60 sec - Row (cals)
60 sec - Double Under
60 sec - MB Sit-up (20/14#)
60 sec - Rest
THU 9/27
A. 3 Sets:
Strict Pull-up x 3-2-1
(Rest as needed)
Handstand Practice, choice of:
- Inverted HSPU (feet/knees on box) x AMRAP-2
- Wall Walks x 1 min
- Donkey Kick-ups Against Wall Practice x 1 min
- Negative HSPU x 1-3
- Strict HSPU x AMRAP-1
(Rest 90 sec)
B. 3 Rounds for Total Reps:
3 min AMRAP...
5 Pull-ups
10 DB/KB Box Step-up (5/leg, mod wt)
20 Mountain Climbers
(Rest 1 minute b/w sets)
*Start each set back at top
FRI 9/28
A. 3 Sets:
Sumo Deadlift @ 30x1 x 4-4-2
Single- arm DB Strict Press x 4-6/arm
(Rest 90-120 sec)
B. Partner Workout
20 min AMRAP:
80 Cal Row (divide cals as desired)
40 Burpee DB Deadlift (Mod wt, Switch every 10 reps)
800m Run (72nd st, both partners run together)
SAT 9/29
Saturday Surprise
SUN 9/30
SUNDAY STRETCH @ 10am or rest.