Workout of the Day: 6/10/19 - 6/16/19

MON 6/10

A. 4 Sets
BTN Strict Press x 4-6
Single arm Russian KB Swing x 8-12/side
(Rest 90 sec)

B. For time:
50-40-30-20-10
Double Under
*10 Burpee After Each

TUE 6/11

A. 4 Sets:
Back Squat x 4-6
Strict Pull-up x 1-2
(Rest 90 sec)

B. 3 Rounds for time:
20 Alt. DB Snatch (NTE 50/35#)
16 Alt. DB Goblet Reverse Lunges (8/per leg)
8 DB Goblet Squat
300m Run (78th st)

WED 6/12

A. 4 sets:
Hang Power Clean x 5-8
(Rest/mobilize 2 min)

B. Partner Workout
12 min AMRAP:
P1: 100m Farmers Carry (77th st, NTE 53/35# per hand)
P2: Row for Cals
*Partners work on opposite tasks & switch after each 100m farmer's carry. Scores = total meters carried & total cals rowed.

THU 6/13

A. 15 min to cycle [max 4 rds]:
Supinated B.O. Barbell Row x 5-8 (w/ 2 sec pause at torso)
Single arm OH Carry x end of Porsche garage
Assault Bike x 15 sec @ high effort
Mobility x 1 min - t-spine & pecs
*Rest as needed b/w activities


B. 3 Rounds for Reps:
1 min - Toes to Bar
1 min - Box Jump Over (NTE 24/20", step down)
2 min - Rest
*score = total T2B + BJ

FRI 6/14

A. Front Squat 5-4-3-2
(Rest/mobilize 2 min)

B. 4 rounds for reps/cals:
30 sec - Wallball (20/14#)
30 sec - rest
30 sec - Plank Shoulder Taps
30 sec - rest
30 sec - Lateral Box Step Overs
30 sec - rest
30 sec - Row (cals)
30 sec - rest

SAT 6/15

Saturday surprise!

SUN 6/16

SUNDAY STRETCH @ 10am or rest.