11-15 Dec 2017 Work out of the Day

Going to try something new posting workout of the day for the whole week.  This way you can see what is coming up.  Remember you can always scale the exercises.

MONDAY

Strength/Skill

Shoulder Press (3 rep max + 5lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+

Volume

Floor Press (0ff 3 rep max)
50% x 10 x 3 sets
Perform 20 ring Rows after each set

WOD

“Carbonite”
AMRAP in 8 minutes:
4 Deficit Handstand Pushups
12 Abmat Situps
-Scale to 12 standard pushups as needed

TUESDAY

Strength/Skill

EMOM for 10 minutes:
4 Box Jump Overs

WOD

“The Force”
For time:
1 Rope Climb
5 Power Cleans
2 Rope Climbs
10 Power Cleans
3 Rope Climbs
15 Power Cleans
4 Rope Climbs
20 Power Cleans

Rx: 135/93
R+: 155/103

WEDNESDAY

Strength/Skill

2 Power Snatch + 1 Squat Snatch
Find Heavy Single for the Day

WOD

“Bounty Hunter”
4 x 1 minute intervals for reps:
Double-Unders
Ring Pushups
Back Squats (empty bar)

THURSDAY

Strength/Skill

None Today

 

WOD

“Death Star”
AMRAP in 20 minutes:
20 Shoulder to Overhead
20 Burpees Over Barbell
20 Row Calories
Rx: 115/73
R+: 135/103

FRIDAY

Strength/Skill

Back Squat (3 rep max + 10lbs)
50% x 5, 60% x 3, 70% x 3, 80% x 3, 90% x 3+

Volume

Deadlift (0ff 3 rep max)
50% x 10 x 3 sets

WOD

“The Rancor”
3 rounds for time:
40 Single Arm KB Rack Reverse Lunge – 20 left arm , 20 right arm
20 Pullups

Rx: 55/35
R+: Chest to bar pullups