Workout of the Day: 6/24/19 - 6/30/19

MON 6/24

A. 15 min to cycle [max 4 sets]:
DB RDL x 7/leg
Assault bike x 20 sec @ high effort
Side Plank Rotations x 8-12/arm
Shoulder mobility x 1 min
*Rest as needed b/w activities

B. Partner Workout!

3 min - Toes to Bar

1 min - Rest

3 min - Wallball (20/14#)

1 min - Rest

3 min - Box Jump (step down 24/20")

1 min - Rest

3 min - Burpee

*One partner working at a time. Divide work as desired.
**Score = total reps as a team

TUE 6/25

A. 4 sets:
Deadlift x 5-8
(Rest 2 min b/w sets)

B. 3 Rounds:
3 min AMRAP:
3 Power Cleans (@~70% of heavy double, NTE 135/95#)
6 Push-ups
9 Air Squat
(Rest 1 min b/w sets)

*Pick up where you left off each round. Score is total rounds + reps.

WED 6/26

A. 15 min to build to challenging: Shoulder to Overhead x 3

B. Partner Workout!
15 min AMRAP:
40/30 Cal Row
20 DB Ground to Overhead (NTE 50/35# per hand)
*One partner works at a time; share work as desired..

THU 6/27

A. 3 sets:
SA DB Front Rack Walking Lunge x 20 (10/arm)
Narrow Grip Barbell Upright Row x 8
(Rest 90 sec)

B. Partner Workout!
5 Rounds each for time:
P1: 8 Chest to Bar Pullup + 8 burpees
P2: 40 Double Unders
*switch stations when each partner has completed given task

FRI 6/28

A. 4 sets:
Hang Power Clean x 4-6
(rest/mobilize 2 min b/w sets)

B. Partner Workout!
14 min AMRAP:
5 Hang Power Cleans (~70-80% of today's best, NTE 155/105#)
200m Run (75th st)
*Alternate partners the end of each full round.

SAT 6/29

Saturday surprise!

SUN 6/30

No SUNDAY STRETCH today :(

Emily ShubinComment