Workout of the Day: 4/15/19 - 4/21/19

MON 4/15

A. 3-4 Sets:
Close Grip Bench Press x 4-6
(spot partner)
Powell Raise x 4-6/side
(Rest 2 min)

B. 5 Rounds:
30 sec - KB Swings (53/35#)
30 sec - rest
30 sec - Hand Release Push-up
30 sec - rest

TUE 4/16

A.
Front Squat x 7-5-3
Pull-up x 3-2-1
(Rest 90 sec)

B. 5 Rounds for time:
14 Alt. Goblet Reverse Lunge (7/leg)
8 Pull-up
6 Burpees

WED 4/17

A. 15 min to cycle [max 4 rds]:
Single-leg Romanian Deadlift x 5-7/leg
Handstand hold x 20-30 sec
Strict Toes to Bar x 30 sec
Assault bike Cals x 30 sec @ 90% effort
*Rest as needed b/w activities

B. 3 Rounds for Cals + Reps:
60 sec - Row for Cals
30 sec - Rest/Rotate
60 sec - Sit-up
30 sec - Rest/Rotate

THU 4/18

A. 4 Sets:
Strict Press x 3-5
Side plank x 30 sec/side
(Rest 90 sec)

B. 4 Rounds for time:
30 sec - Box Jump (24/20")
30 sec - Rest
30 sec - Wallball (20/14#)
30 sec - Rest
30 sec - Plank
30 sec - Rest
*Score = Box jumps + wallball reps

FRI 4/19

A. 4 Sets:
Pendlay Row x 5-8 (w/ 2 sec pause @ torso)
(Rest/mobilize 90 sec)

B. Partner Workout
250m row per partner
40 Dual KB/DB Suitcase Deadlift (53/35# per hand)
250m row per partner
40 Burpees
250m row per partner
30 Suitcase DL
250m row per partner
30 Burpees
250m row per partner
20 Suitcase DL
250m row per partner
20 Burpees
*One partner works at a time; divide reps of DL/Burpee as desired.

SAT 4/20

Saturday surprise!

SUN 4/21

SUNDAY STRETCH @ 10am or rest.

Emily ShubinComment