Workout of the Day: 10/7/19-10/13/19

MON 10/7

**A. Thruster: 15 min to a tough set of 5

B. 4 Rounds for time:
8 Deadlift (~70-75% max, NTE 225/155#)
18/12 Hand Release Push-up
200m Run (75th st)

TUE 10/8

A. Partner Workout!
30 min AMRAP:
50-40-30-20-10
Row (cal)
Box Jumps (Step down, NTE 24/20")
Situps
*Divide reps as desired, one partner working at a time.

WED 10/9

A. 4 Sets:
Close Grip Bench Press x 10-8-6-4
(Spot partner!)
Single arm Bent-Over Row x 6-10/arm b/w sets
(Rest 90 secs)

B. For reps/cals:
Tabata: Double Under

(Rest/stretch 4 min)

Tabata: Row (cals)

*2 scores: total DUs, total cals rowed

THU 10/11

A. 12 min to cycle [max 3 rounds]:
Single Leg DB RDL x 5-8/leg
Side Plank Rotations (on elbow) x 8-12/arm
Row @ high effort x 30 sec
*Rest as needed b/w activities

B. 4 Rounds for Time:
400m Run (79th st)
30 sec Farmer's Hold (53/35# per hand)
20 sec Handstand Hold (accum)
10 sec Chin over Bar Hold

FRI 10/12

A. 4 Sets
Back Squat x 8-6-4-8
Single arm DB Upright Row x 5-8/arm
(Rest/stretch 2 min)

B. For time:
50 Calories Row
50 Kettlebell Swings (53/35#)
50 Wallball (20/14#)

SAT 10/13

Saturday surprise!

SUN 10/14

Open Gym, SUNDAY STRETCH, or rest.

Emily ShubinComment