Workout of the Day: 7/22/19 - 7/28/19

MON 7/22

A. 10 min EMOM:
Power Clean x 2

B. 5 sets for reps + cals:
30 sec - KB Swing (53/35#)
30 sec - rest
30 sec - Goblet Squat
30 sec - rest
30 sec - Row for Cals
30 sec - rest

TUE 7/23

A. 4 Sets:
Close Grip Bench Press x 5
(spot partner!)
DB External Rotation x 5-8/arm
(Rest 90 sec)

B. 3 Rounds:
In 3 min, complete:
400m Run (79th st)
AMRAP Burpee
(Rest/walk 2 min b/w rounds)

WED 7/24

A. Turkish Get-up x 3-2-1/arm
(Rest/mobilize 2 min after both arms)

B. Partner Workout!
20 min AMRAP:
80 Cal Row
50 Lateral Box Step-overs
50 Plate ground to OH (45/25#)
100 sec Forearm Plank
*one person works at a time, divide reps as desired

THU 7/25

A. 4 sets:
Back Squat x 8-8-6-6
Strict Pull-up x 30 sec b/w BS sets
(Rest 2 min)

B. Partner Workout!
For Time:
20-16-12-8-4
Wallball (20/14#)
Box Jump Over (24/20", step down)
*Partners start on opposite tasks. Once each has completed given reps, switch stations.

FRI 7/26

A. 4-5 Sets:
Shoulder to Overhead x 3
(Rest/Mobilize 90 sec b/w sets)

B. For Time:
15-12-9
DB Clean & Jerk (NTE 45/25# per hand)
Toes to bar

SAT 7/27

Saturday surprise!

SUN 7/28

SUNDAY STRETCH @ 10am or rest.

Emily ShubinComment