Workout of the Day: 4/1/19 - 4/7/19

MON 4/1

A. 16 min to cycle [max 4 rds]:
KB/DB Romanian Deadlift x 8-12
Bar Dip x 4-6
Double Under Practice x 45 sec
*Rest as needed b/w activities

B. Partner Workout!
8 min AMRAP:
P1: 15/12 cal row [15 guys/12 gals]
P2: Max burpees
*2 scores = total row cals, total burpees

TUE 4/2

A.
DB Snatch Cycling (alt arms) x 20-16-12
Handstand Practice x 1 min
(Rest 90 sec)

B. 2 Rounds for Reps + Cals:
3 min AMRAP:
12 Box Jump (NTE 24/20", step down)
12 MB Situps (20/14#)

(Rest 1 min)

3 min AMRAP:
Row for Cals

(Rest 1 min)

WED 4/3

A. 4 Sets:
Close Grip Bench Press x 5-8
(Spot partner)
External rotation x 5-8/arm
(Rest 90 sec)

B.
4 Rounds of reps:
30 sec - HR Pushups
30 sec - rest
30 sec - MB toe taps
30 sec - rest
30 sec - Reverse Lunges
60 sec - rest

THU 4/4

A. Partner Workout!
30 min AMRAP:
90 cal Row
44 Deadlift (135/95#)
30 Burpee
44 Ring Row
30 DB Box Step-up (mod wt)
*one partner works at a time, dividing reps as desired.

FRI 4/5

A. 3 Sets:
Back Squat x 5-3-5
Strict Pull-up x 3-1-3
(Rest/mobilize 2 min b/w set)

B. Partner Workout
For time:
120 Wall Ball (20/14#)
60 Toes to Bar
800m run (72nd st)

SAT 4/6

Saturday Surprise!

SUN 4/7

SUNDAY STRETCH @ 10am or rest.

Emily ShubinComment