Mon., Jan. 19, 2015

Monday Workout of the Day

A.
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Row 250 Meters
Rest 60 seconds
Plank to Elbows x 8-10 reps
Rest 60 seconds

CW: 95#

LW: 8 x 75#, Row, 10 Planks

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Dumbbell Ground to Overhead
3 Burpees
6 Dumbbell Ground to Overhead
6 Burpees
9 Dumbbell Ground to Overhead
9 Burpees
12 Dumbbell Ground to Overhead
12 Burpees

CW: 25# Dumbbells, through 9 each, then 12 Dumbbells, 2 Burpees

LW:  20# Dumbbells, through 9 each, then 12 Dumbbells, 4 Burpees

C.
Three sets of:
Single Arm Row x 10-12 reps each arm @ 2110

CW: 40# Dumbbells

LW: 20# Dumbbells