Workout of the Day: 7/15/19 - 7/21/19

MON 7/15

A. 3 Sets:
Dips x 8-6-4
Bent Over DB/KB Row (w/ 2 sec pause at torso) x 8-12
(Rest 90 sec)

B. Partner Workout!

14 min AMRAP:
5 DB Burpee Deadlift (NTE 50/35# per hand)
200m Run (75th st)
*Alternate partners at end of each round.

TUE 7/16

A. 3 Sets:
Back Squat x 8-10
(Rest 2 min b/w sets)

B. 3 Rounds for time:
15 Russian KB Swing (53/35#)
20 Single arm KB/DB Reverse Lunge
25 Situps
(Rest/walk 1 min b/w rounds)
*score = final time minus 2 mins.

WED 7/17

A. Push Press x 5-5-5-5
(Rest 2 min b/w sets)

B. 5 Rounds:
30 sec - Row
30 sec - Rest
30 sec - Double Unders
30 sec - Rest
*2 scores: total row cals, total DUs

THU 7/18

A. Chin-up x 3-2-1
(Rest/mobilize 2 min b/w sets)

B. Partner Workout!
20 min AMRAP:
5 Toes to Bar
10 Alt. DB/KB Box Step-up (5/leg, NTE 50/35#)
*Partner Rows for Cals and switch at end of each full round

FRI 7/19

A. 4 Sets:
Hang Power Clean x 4-4-3-3
Wall Walk x 30 sec
(Rest 90 sec b/w sets)

B. For time:
"Diane Light"
15-12-9
Deadlift (~70% of max NTE 225/155#)
Seated Press

SAT 7/20

Saturday surprise!

SUN 7/21

SUNDAY STRETCH @ 10am or rest.

Emily ShubinComment