Workout of the Day: 8/19/19 - 8/25/19

MON 8/19

A. Cycle for 16 minutes:
Narrow Grip BB Upright Row x 4-6
Bar Dip x 4-6
Hollow hold x 20 sec
Assault Bike x 20 sec @ tough effort
*rest as needed b/w activities

B. 7 min AMRAP:
3-6-9-12-15... etc.
KB Swing (53/35#)
Burpee

TUE 8/20

A. Thruster - 12 min to build to heavy 3

B. For Time:
40 Reverse Lunge Steps
100m Single arm Farmer's Carry (50m/arm, 53/35#) (77th st)
30 Lunge Steps
100m SA Farmer's Carry
20 Lunge Steps
100m SA Farmer's Carry

WED 8/21

A. Pendlay Row (w/ 2 sec pause @ torso) x 4-4-3-3
(Rest 2 min b/w sets)

B. 4 Rounds for time:
300m Run (78th st)
20 Alt. DB Snatch (50/35#)
10 Toes to Bar

THU 8/22

A. Partner Workout!

16 Rounds for Time (8 per partner):
10 Renegade Row (5/arm, mod wt)
12/8 Pushup
100m run (77th st)
*One partner works at a time; alternate full rounds.

FRI 8/23

A. Back Squat x 6-6-4-4
(Rest/stretch 2 min b/w sets)

B. For time:
1000m Row
30 DB Thruster (NTE 50/35#)
20 Pullups

SAT 8/24

SATURDAY SURPRISE!

SUN 8/25

SUNDAY STRETCH @ 10am or rest.

Emily ShubinComment