Workout of the Day: 3/4/19 - 3/10/19

MONDAY 3/4

A. 4 Sets:
Strict Press x 5-8
Bent Over DB Row x 5-8
(Rest 60-90 sec)

B. 10 min AMRAP:
10 V-ups
12 Burpee
14 DB Renegade Rows (7/arm, mod wt)

TUESDAY 3/5

A. 4 Sets:
Romanian Deadlift x 5-5-5-5

Ring Dip x 3-5
(Rest 90 sec)

B. Partner Workout!
12 min AMRAP:
P1: 6 C2B Pull-ups + 12 KB Swings (NTE 53/35#)
P2: Row for Cals
*switch after P1 completes a round of PU + KBS.

WEDNESDAY 3/6

A. Take 16 min to cycle:
Goblet Russian Box Step-up x 10/leg
Single arm DB Press x 6-10/arm
Side Plank Rotations x 6-10/arm
Row or AB 20 sec @high effort
*Rest as needed b/w activities

B. Partner Workout!
10 min AMRAP:
P1: Row 200m
P2: AMRAP DB Thrusters (NTE 50/35#)
*score = total DB thrusters as a team

THURSDAY 3/7

A. 3 Sets:
Close Grip Bench Press x 6-10
(spot partner)
Band pull-apart x 10-14
(Rest 90 sec)

B. 4 Rounds:
30 sec - DB Power Cleans (NTE 50/35#)
30 sec - Rest
30 sec - Bear crawl
30 sec - Rest
30 sec - Row or AB for Cals
30 sec - Rest
*score = total DB PCs + row cals

FRIDAY 3/8
A. 3 Sets:
Back Squat x 7-5-3
Kneeling Torso Row x 5-7/arm
(Rest 2 min)

B. Partner Workout!
For Time:
300m Run or Row
30 Wall Balls (20/14#)
60 Double Unders
20 Wall Balls
40 Double Unders
10 Wall Balls
20 Double Unders
300m Run or Row
*follow the leader style; one person works at a time but each partner does all of the work.

SATURDAY 3/9

Saturday surprise!

SUNDAY 3/10

No SUNDAY STRETCH today.

Emily ShubinComment