Workout of the Day: 2/11/19 - 2/17/19

MONDAY 2/11

A. 4 sets:
Close Grip Bench Press x 5-5-3-3
Seated banded row x 10-15
(Rest 90 sec)

B. Partner Workout
16 min AMRAP:
2,4,6,8,10,12....
Burpee
Sit-up
*2nd partner rows for cals while partner works on reps. Switch partners at end of each round.

TUESDAY 2/12

A. 4 sets:
Sumo Deadlift x 8-8-6-6
Wall Walk or Handstand Practice x 45 sec
(Rest 90 sec)

B. 4 Rounds for time:
16 Alt. DB Snatch (8/arm - NTE 50/35#)
32 Alt. Plank Shoulder Taps (16/arm)

WEDNESDAY 2/13
A. 4 Sets:
Front Squat @30x1 x 6-6-4-4
(Rest 90-120 sec b/w sets)

B. 4 Rounds for Time:
P1: 40 Double Unders
P2: 10 Squat thrust +
15 Wallball (20/14#)
*partners start on opposite tasks & switch stations when each has completed given task

THURSDAY 2/14

A. "Share the Love"
Partner Workout!

14 min AMRAP:
60 KB Swings (53/35#)
50 Box Jump Overs (NTE 24/20)
40 Toes to Bar
*One person works at a time; Partners may divide reps however they choose as long as all reps of each exercise are completed before moving on.

(Rest 4 min)

14 min AMRAP:
50 Calorie Row
40 Hand Release Push-ups
30 Plate Ground to Overhead (45/25#)
*same scheme as above
[comp track: bring socks for rope climbs!]

FRIDAY 2/15

A. 15 min to cycle [max 4 sets]:
DB Reverse Lunge x 8/leg alternating legs
Bent-over Barbell Row x 8-10
Assault bike x 15 sec @ max effort
*Rest as needed b/w activities

B. 3 Sets:
In 2:30 Complete:
12 KB Suitcase Deadlift
12 Ring Row
Max Cal Row in remaining time
(Rest 2:30)
*score = total cals

SATURDAY 2/16

Saturday surprise!

SUNDAY 2/17

No SUNDAY STRETCH today.

Emily ShubinComment