Workout of the Day: 10/14/19-10/20/19

We are finished with testing! Great job, everyone, and thanks for the cooperation. We will use these results to help direct programming moving forward :)

MON 10/14

A. 15 min to build to a challenging:
Power Clean + 2 Hang Power Clean + 3 Shoulder to Overhead

B. Partner Workout!
10 min AMRAP:
P1: Burpee Box Jump (NTE 24/20") x 2, 4, 6, 8, 10...
P2: Row for max cals
*partners start on opposite stations. While one partner completes BBJ reps, other partner rows for max cals. Then switch stations.

TUE 10/15

A. 4 Sets:
Front Squat x 8-6-4-8
Kneeling Torso Row x 4-6/arm
(Rest/stretch 90 sec)

B. For time:
20 DB Snatch (10/arm)
20 DB Goblet Reverse Lunge (10/leg)
200m Run (75th st)
16 DB Snatch
16 DB Reverse Lunge
200m Run
12 DB Snatch
12 DB Reverse Lunge
200m Run
8 DB Snatch
8 DB Reverse Lunge
200m Run
4 DB Snatch
4 DB Reverse Lunge
200m Run

WED 10/16

A. 4 Sets:
Sumo Deadlift x 8-8-6-6
*15-30 sec handstand practice, wall walk or plank shoulder taps b/w sets
(rest/stretch 2 min)

B. For time:
21-15-9
Russian KB Swing (NTE 70/53#)
15-12-9
Pull-up

THU 10/17

A. Partner Workout!
3 Rounds for time:
200m Run (75th st)
50 Box Stepups
200m Run
40 Burpee
200m Run
30 Toes to Bar
*Partners run 200m together & both must be back before starting into exercises. Share reps as desired, one person working at a time.

FRI 10/18

A.
Pendlay row x 8-6-4-8
*15-30 sec hollow hold b/w sets
(rest/stretch 2 min)

B. 3 Rounds For Reps:
30 sec - DB Clean & Jerk (NTE 50/35# per hand)
30 sec - Rest
30 sec - Double Under
30 sec - Rest
*2 scores: total DB C&Js & total DUs

SAT 10/19

Saturday surprise!

SUN 10/20

Open Gym, SUNDAY STRETCH, or rest.

Emily ShubinComment