Workout of the Day: 9/16/19-9/22/19

We will continue our testing/check-ins this week. Anything with a * will be a testing piece.

MON 9/16
*A. Strict Pull-up x max unbroken set

*B.
20 min AMRAP:
15 Situps
10 Single-arm DB Thruster (50/35#) [5 per arm]
5 Pullups

TUE 9/17

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. 4 rounds:
30 sec - DB Snatch (50/35#)
30 sec - rest
30 sec - Pushup
30 sec - rest
30 sec - Row (cals)
30 sec - Rest

WED 9/18
*A. Strict Press: 12 minutes to build to a 2RM

B. Partner Workout!
20 min AMRAP:
200m row while partner planks
200m row while partner does SA DB OH hold [switch arms at 100m mark]
*score = total meters rowed

THU 9/19
*A. Back Squat: Build to tough 2-rep in 15 min

*B. "Kettleburp"
For Time:
30-20-10
KB Swings (NTE 53/35#)
Burpees
*Compare to 09/04/18, 02/02/18, 09/28/17

FRI 9/20
*A. Close Grip Bench Press - Build to a tough 2-rep in 15 min

*B. Powell Raise x AMRAP set @ 30x0 per arm (at 10% of part A)

*C. 4 Rounds For Time:
Run 400m (79th st)
(rest exactly 1 min b/w rounds)

SAT 9/21

Saturday surprise!

SUN 9/22

Open Gym, SUNDAY STRETCH or rest.

Emily ShubinComment