Workout of the Day: 5/6/19 - 5/12/19

Monday 5/6

A. 2 rounds with a partner for time:
50 Wallballs (20/14#)
70 Calorie Row
90 Double Unders
*one partner works at a time, dividing reps as desired. Partner not working on reps is holding a plank.

Tuesday 5/7

A. 15 min to cycle:
Single leg DB/KB RDL x 8/leg
Bar Dip x 2-4
Toes to rig x 8-12
Assault bike x 20 sec @ high effort
*rest as needed b/w activities

B. For Time:
800m row
20 KB Deadlifts (53/35# per hand)
30 Burpee to Plate

Wednesday 5/8

A. 3 sets:
Back Squat x 6-10
SA Upright row x 6-10/side
(Rest 90-120 sec & mobilize for part B)

B. 10 Rounds for time: (5/partner)
6 Front Squats (@ 60-70% of today's best, NTE 115/75#)
250m Row
*Alternate Partners at end of each full round.


Thursday 5/9

A. Push Press x 10-8-6-4-2
(rest 2 min & mobilize)

B. For time:
200m Farmer's Carry (NTE 53/35# per hand)
40 Situps
10 Wall Walk
40 Sit-up
200m Farmer's Carry

Friday 5/10

A. Power Clean - Take 12 minutes to build to a moderately tough triple

B. 5 Rounds for time:
7 Deadlifts (@ today's' best PC, NTE 185/125#)
14 Box Jump (step down, 24/20")
12 Burpees

Saturday 5/11

Saturday surprise!

Sunday 5/12

SUNDAY STRETCH @ 10am or rest.