Workout of the Day: 8/12/19 - 8/18/19

MON 8/12

A. 4 Sets:
Deadlift x 5-5-3-3
(Rest/stretch 2 min b/w sets)

B. Partner Workout!
For time:
300m run (78th st) buy-in, then:
60-40-20
Wall Ball (20/14#)
*Run 200m (75th st) together after each set of WBs.
**partners run together but split wallball reps as desired.

TUE 8/13

A. Partner Workout!
30 min AMRAP:
Row 1000m
200m Farmer's Carry (75th st)
30 Strict Pullups
*Share work as desired.

WED 8/14

A. Take 15 min to build to a challenging: 2 Power Clean + 2 Front Squat + 2 Shoulder to Overhead

B. 3 Rounds of...
2 min AMRAP:
Row 250/200m
AMRAP DB Manmaker in remaining time (35/20# per arm)
(Rest/walk 2 min b/w sets)
*score = total MMs

THU 8/15

A. 4 Sets:
Close Grip Bench Press x4-4-3-3
(spot partner)
DB External Rotation x 4-5/arm
(Rest 90 secs)

B. 8 min AMRAP:
8 Burpee
8 Kettlebell Swing (53/35#)
8 Toes to Bar

FRI 8/16

A. 4 Sets:
Weighted Chin-up x 2-2-2
Front plank x 30-60 sec
(Rest 1 min)

B. 4 rounds for total reps:
1 min - Box Step Over (24/20")
1 min - Dumbbell Snatch (NTE 50/35#)
1 min - Row for Cal
1 min - Rest

SAT 8/17

Saturday surprise!

SUN 8/18

SUNDAY STRETCH @ 10am or rest.

Emily ShubinComment