Workout of the Day: 2/25/19 - 3/3/19

MONDAY 2/25
A. 4 Sets:
KB/DB Front Rack Forward Lunge x 12 steps (6/leg)
Strict Pull-ups x 30 sec AMRAP
(Rest 90-120 sec)

B. For time:
40-30-20-10-5
Air Squats
Situps
Double Unders

TUESDAY 2/26
A. Take 20 mins to cycle [max 4 sets]:
Behind the Neck Press 5-8 reps
KB Suitcase Deadlift x 10-15
Side Plank Rotations x 10-15/arm
Assault Bike x 30 sec @ high effort
*Rest as needed b/w activities

B. Tabata Mash-up
8 Sets of:
20 sec - KB Swings (NTE 53/35#)
10 sec - Rest
20 sec - Burpee
10 sec - Rest

WEDNESDAY 2/27
A. 3 Sets:
DB Bench Press x 20-15-10
Kettlebell Good Morning x 12
Forearm Plank Accumulate x 60 sec
(Rest 90 sec)

B. Partner WOD!
16 min AMRAP:
P1: Row for cals
P2: Farmer's Hold
*P2 must be in farmer's hold for P1 to be able to row; can switch off as often as you like.
*Score = total cals rowed as a team

THURSDAY 2/28
A. 4 Sets:
Front Squat x 8-6-4-8
Single arm DB upright row x 6-8/arm
(Rest 90-120 sec)

B. Partner Workout
15 min AMRAP:
10 Wallballs (20/14#)
10 Russian KB Swing (53/35#)
10 Squat thrust
*Switch partners at the end of each full round; score is total rounds + reps completed as a team.

FRIDAY 3/1
A. Power Clean - build to a tough 3-rep in 12 mins

B. Partner Workout!
18 min AMRAP:
P1 -
8 Deadlifts (@ today's best PC triple, NTE 185/125#) +
12 HR Push-ups
P2 - Row for Cals
*scores = total rounds + reps as a team; total row cals

SATURDAY 3/2
Saturday surprise!

SUNDAY 3/3
SUNDAY STRETCH @ 10am or rest.