Workout of the Day: 5/13/19 - 5/19/19

MON 5/13

A. 15 min to cycle [max 4 rds]:
Waiter's Squat x 5/side
Supinated B.O. Barbell Row x 5-8 (w/ 2 sec pause at torso)
Plank Shoulder Taps x 30 sec
Assault Bike x 20 sec @ high effort
Mobility x 1 min - t-spine & pecs
*Rest as needed b/w activities

B. Half "Cindy"
10 min AMRAP:
5 Pull-up
10 Pushup
15 Squats

TUE 5/14

A. 12 min to build to a moderately tough: 3 Hang Power Clean + 2 Shoulder to Overhead

B. For time:
500m Row
+
5 Rounds:
10 Box Jumps (24/20")
15 KB Swings (53/35#)
+
200m Farmer's Carry (50/35# per hand)

WED 5/15
A. Chin-up x 3-3-2-2
*Front Plank - Accumulate 30-60 sec b/w sets
(Rest 60 sec)

B. 5 Rounds for reps + cals:
30 sec - Pull-ups
30 sec - Rest
30 sec - Wall Ball (20/14#)
30 sec - Rest
30 sec - Row for cals
90 sec - Rest

THU 5/16
A. Deadlift x 3-3-3-2-2
(rest 2 min b/w sets)

B. 4 Rounds for time
16 Alt. Reverse Lunges (NTE 50/35# - 1 DB)
16 Alt. DB Snatches
40 Double Unders

FRI 5/17

A. Turkish Get-up x 4-3-2/arm
*Rest as needed b/w arms & sets

B. Partner Workout!
25 min AMRAP:
80 Cal Row
60 Burpee
40 MB Situp + OH press (20/14#)
200m run (75th st)
*one partner works on reps at a time, dividing as desired; partners run together

SAT 5/18

Saturday surprise!

SUN 5/19

SUNDAY STRETCH @ 10am or rest.

Emily ShubinComment