TheShelter, The Whiteboard – Workout of the Day

Tuesday 210420
Strength
5 Rounds
1 Power + 1 Squat Clean (Moderate/heavy Load)
Then
2 Rounds
4 Minute Clock
Buy in:
20 Burpees
Then AMRAP
4 DB Hang Squat Clean
8 DB Shoulder to Overhead
12 Sit Ups
Rest 1:00
4 Minute Clock
Buy In:
40 V Ups
Then AMRAP
4 DB Hang Squat Clean
8 DB Shoulder to Overhead
12 Sit Ups
Rest 1:00

TheShelter, TheWhiteboard – Workout of the Day

Monday 210419

Strength
Front Squat
10-8-6-4-2 (increasing load)
Then
For Quality
Part 1
10 sets x 15/12 Cal Row
Rest 45 seconds b/t sets
Rest 5 minutes
Part 2
 Sets x 30/24 Cal. Row
Rest 90 seconds b/t sets
Part 1: average30 sec
Part 2: average90sec

TheShelter, The Whiteboard – Workout of the Day

TheShelter, The Whiteboard

Workout of the Day
Tuesday 210406
Strength (reload week)
Deadlift
3 Sets of 12 followed by
RDL
2 Sets of 15
Then
For Time:
10-8-6-4-2
Hang Power Cleans
Thrusters
* 200m Row after each round

TheShelter, The Whiteboard – Workout of the Day

Saturday 210403
AMRAP  6
10 Double Dumbbell Front Squats
10 Double Dumbbell Front Lunges
10 Burpee Over the DB
3:00 Rest
AMRAP  6
10 Double Dumbbell Push Presses
10 Double Dumbbell Front Lunges
10 Burpee Over the DB
3:00 Rest
AMRAP  6
10 Double Dumbbell Thrusters
10 Double Dumbbell Front Lunges
10 Burpee Over the DB
Load: 35s/25s (scale as needed)