Workout of the Day: 7/29/19 - 8/4/19

MON 7/29

A. Partner Workout!
With a partner for cals + reps:
1 min - Assault Bike
2 min - Strict Pullup
3 min - Box Jump (Step down, 24/20")
4 min - Dumbbell Snatch (35/20#)
5 min - Wall Ball (20/14#)
6 min - Row for Calories

TUE 7/30

A. Take 15 min to build to a tough: Power Clean + Hang Power Clean + Shoulder to Overhead

B. 12 min AMRAP:
2-4-6-8-10-12โ€ฆ
Burpee
MB Situp
*200m Run at 0:00, 3:00, 6:00, 9:00

WED 7/31

A. Back Squat x 7-7-5-5
(rest/mobilize 2 min b/w sets)

B. 4 rounds for total reps:
In 2:30, AMRAP:
3 Front Squat (115/75#)
6 T2B
9 Side plank rotations/side [on elbow]
(Rest 1 min between AMRAPs)

THU 8/1

A. 3 Sets:
Dips x 7-5-3
Bent Over DB/KB Row (w/ 2 sec pause at torso) x 6-10
(Rest 90 sec)

B. Partner Workout!
15 min AMRAP:
30 Double under
15 KB Swing (53/35#)
15/10 Cal Row
*Alternate partners at end of each round.

FRI 8/2

A.
Deadlift x 10-8-6-4
Single-Arm DB Push Press (ea. arm) x 10-8-6-4
(Rest 2 min b/w sets)

B. 12 min AMRAP:
12 Alt. Box Step up
12 Ring Row
200m Run (75th st)

SAT 8/3

Saturday surprise!

SUN 8/4

SUNDAY STRETCH @ 10am or rest.

Emily ShubinComment