Workout of the Day: 8/22/16 - 8/28/16

Mon 8/22

A. Back Squat x 5,5,5

*Build to challenging 5 with perfect form!

 

B. With a partner:

7 minute AMRAP:

P1: 6 Front Rack Reverse Lunges (95/65#) + 4 burpees

P2: 6 Front Rack Reverse Lunges + 4 burpees

*One person works at a time, alternating full rounds.

**Score is total rounds + reps

 

Tues 8/23

A. 4 sets:

Deadlift x 5 reps

(Rest 15-30 secs)

DB RDLs x 8-15 reps

(rest 90 secs)

*Can add weight each deadlift set but must be touch & go and must finish negative on each rep.

 

B. 3 sets:

Seated DB OH Press x 8-12

(rest 30 secs)

Supinated Pull-up x 30 sec AMRAP

(rest 60-90 seconds)

 

C. 3 sets:

Plank on Rings x Max hold (up to 60 seconds)

(rest 60-90 seconds)

 

Wed 8/24

A. 3 sets:

Close-Grip Bench Press x 5 reps

(Spot partner)

SA DB bent-over row x 8-10/arm

(rest 90 secs)

 

B. 8 min AMRAP:

5 pushups

10 jump squats

100m run (77th st)

 

C. [if time] Tabata: Superman hold/hollow hold

 

Thur 8/25

A. Cardio Interval Fun!

1 min - Row (calories)

(10 sec transition)

1 min - Squat thrusts

(10 sec transition)

1 min - Airdyne calories

(10 sec transition)

1 min - Double unders

(10 sec transition)

1 min - Russian KB swings (53/35#)

(10 sec transition)

1 min - Rest & Drink water

x 5 rounds

 

Fri 8/26

A. Hang Power Clean x 3,3,2,2,1,1

 

B. 10 minute AMRAP:

3,6,9,12,15,18..etc

Renegade rows (1 rep = row R, row L... no pushup today!)

Box jump overs (24/20")

 

Sat 8/27

Saturday surprise!

 

Sun 8/28

Open gym or rest.