Workout of the Day: 3/11/19 - 3/17/19

MONDAY 3/11

A. Power Clean x 3-3-2-2-2
(Rest 90-120 sec b/w sets)

B. Partner Workout!
16 min AMRAP:
8 Deadlifts (@ today's best PC triple, NTE 185/125#)
10 Hand Release Push-ups
12 Row Cals
*one partner works at a time; switch after each full round.

TUES 3/12

A. Shoulder to Overhead x 4-4-2-2-2
*8 Ring Rows b/w each set
(Rest 90 sec)

B.
4 Rounds for time:
10 DB Push Press
12 DB Renegade Row (1 rep= row 1 arm, no pushup)
14 MB Situps (20/14#)

WED 3/13

A. Front Squat x 6-4-4-2-2
(Rest 2 min b/w sets)

B. 4 Rounds of...
2 min AMRAP:
9 Wall Ball (20/14#)
7 Box Jump (step down, 24/20")
5 T2B
(Rest/walk 2 min b/w sets)
*Start each set back at top
*Score = total reps

THUR 3/14

A. 12 min Handstand skill practice

B. Pi Day WOD! [Note: there will be actual PIE for the Pi Day WOD during the 6:30pm class that can be incorporated into the workout :)]
3 Rounds for Time:
14 Alt. DB Snatch (NTE 50/35#)
15 Burpees
9 Pullups
26 KB Swings (53/35#)
53 KB toe taps
59 sec Plank

FRI 3/15

A. Partner Workout!
30 min AMRAP:
80 Cal Row
70 Double Under
60 Sit-up
50 Push-up
*One partner works at a time, splitting reps as desired. Non-working partner holds one KB (53/35#) - 10 syncro burpees is KB ever touches the ground.

SATURDAY 3/16

Saturday surprise!

SUNDAY 3/11

SUNDAY STRETCH or rest.

Emily ShubinComment