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.