Workout of the Day: 8/26/19 - 9/1/19

MON 8/26

A.
Strict Press x 10-8-6-4
*Kneeling Torso Row x 5/arm after each set
(Rest 90-120 sec)

B. 5 Rounds:
30 sec - Wall Ball (20/14#)
30 sec - Rest
30 sec - Forearm Plank
30 sec - Rest
30 sec - Row (cals)
30 sec - Rest
*Score = WB reps + Row cals

TUE 8/27

A.
Close Grip Bench Press x 2-2-2-2
(Spot Partner)
*Strict Pull-up x 20 sec AMRAP b/w sets
(Rest 90 sec)

B. 4 Rounds of...
In 1:30, complete:
20 Russian KB Swings (53/35#)
AMRAP Burpee Box Jump (NTE 24/20")
(Rest/walk 1:30 b/w rounds)
*Score = total BBJs

WED 8/28

A. 12 mins to build to a challenging back squat x 3

B. 4 Rounds For Reps/Cals:
30 sec - Double Under
30 sec - Rest
30 sec - Row (cals)
30 sec - Rest
*2 scores: total DUs & total row cals

THU 8/29

A. 3 Sets:
Single leg DB Romanian Deadlift x 5-8/leg
Bar Dip x 5-8
(Rest 90 sec)

B. Partner Workout!
14 min AMRAP:
3 Burpee over bar
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.

FRI 8/30

A.
Pendlay row x 10-8-6-4
*15-30 sec hollow hold b/w sets
(rest/stretch 2 min)

B. 10 min AMRAP:
8 Plate Ground to Overhead (45/25#)
16 Situps
24 Mountain Climbers (12/leg)

SAT 8/31

Saturday surprise!

SUN 9/1

SUNDAY STRETCH @ 10am or rest.

Emily ShubinComment