Workout of the Day: 7/16/18 - 7/22/18

MON 7/16

A. Front Squat x 10-8-6-10

(rest 2 min b/w sets)

 

B. 3 Rounds for time:

21 KB Swings (53/35#)

14 Goblet Box Step-ups (7/leg)

7 Pull-ups

 

C. Cash-out:

3 min AMRAP: Strict pull-ups

 

TUE 7/17

A. 4 sets:

Romanian Deadlift x 4-6

Handstand Skill Practice x 1 min

(Rest 2 min)

 

B. 12 min EMOM:

Min 1: Row 40 sec

Min 2: Push-ups 40 sec

Min 3: T2B 40 sec

*score is total reps + cals across 4 rounds

 

WED 7/18

A. 4 sets:

Push Press x 3-3-3-3

Single arm DB/KB Bent Over Row x 5/arm

(Rest 90 sec)

 

B. 3 rounds for reps:

60 sec - Double unders

30 sec - Rest

60 sec - Hang DB Clean + OH

30 sec - Rest

60 sec - Forearm Plank

30 sec - Rest

 

THU 7/19

A. 3 sets:

Russian Box Step-up x 8-12/leg

(Rest 30 sec b/w legs)

Single-arm DB/KB Upright Row x 5-8/arm

(Rest 90 sec)

 

B. 500 m Row Time Trial

 

C. 2-4 rounds not for time:

300m jog/walk (78th st)

Side Plank x 20-30 sec/side

 

FRI 7/20

A. Every 90 sec x 8 sets:

Power Clean + Hang Power Clean

 

B. Partner Workout

16 min AMRAP:

12 Alt. DB Snatch (NTE 50/35#)

8 Burpee over DB

200m Row

*Switch partners at end of each full round

 

SAT 7/21

Saturday surprise! (Please note: these are typically longer, more intense partner workouts.)

 

SUN 7/22

SUNDAY STRETCH @ 10am or rest.

Emily ShubinComment