Workout of the Day: 9/2/19-9/8/19

MON 9/2

Closed for Labor Day.

TUE 9/3

A.
Front Squat x 8-6-4-2
*Single arm DB Upright Row x 4-6/arm after each set
(Rest/mobilize 2 min)

B. 4 Rounds:
In 1:30 min...
20 Reverse Lunges
AMRAP DUs in remaining time.
(Rest/walk 1:30 b/w rounds)
*Score: total DUs

WED 9/4

A. 4 Sets:
Close Grip Bench Press x 5-8
(Spot Partner)
Ring Row w/ 2 sec hold x 5-8
(Rest 90 sec)

B. Partner Workout!
14 min AMRAP:
P1: Row 20/15 cals
P2: AMRAP Power Clean Manmakers
*switch stations when P1 has completed row cal
**2 scores: total row cals & total MM

THU 9/5

A. 4 Sets:
Sumo Deadlift x 4-6
*15-30 sec hollow after each set
(rest/stretch 90 sec b/w sets)

B. 13 min AMRAP:
300m Run (78th st)
200m Single-arm Farmer's Carry (50/35#/arm)
10 Burpee Box Jumps (24/20")

FRI 9/6

A. 3 Sets:
DB Russian Box Step-ups x 30 sec/leg
(rest 30 sec b/w legs)
Banded lat pulldowns x 8-12
(Rest 90 sec)

B. 5 rounds:
30 sec - Wallball (20/14#)
30 sec - rest
30 sec - Row (cals)
30 sec - rest
30 sec - KB Swings (53/35#)
30 sec - Rest

SAT 9/7

Saturday surprise! [NOTE: there will an option for running today in case you want to bring other shoes]

SUN 9/8

SUNDAY STRETCH @ 10am or rest.

Emily ShubinComment