Workout of the Day: 9/23/19-9/28/19

We will continue with our testing check-ins this week and will have some opportunities to make up tests from last week. Anything with a ** will be a testing piece.

MON 9/23
A. Front Squat:
**Option 1 - Build to tough 2-rep if missed 9/9
Option 2 - 4 sets x 4-6 reps

**B. Forearm Plank x max hold

C. Partner Workout!
For Time:
2000m Row
*Switch partners after each 500m

TUE 9/24
**A. Bar Dip x max reps

B. For Time:
1600m row/run buy-in, then...
2 Rounds:
25 Kettlebell Swing (NTE 53/35#)
25 Burpee

WED 9/25

A.
Pendlay row x 8-8-5-5
*8-12 Side Plank Rotations each arm b/w sets
(rest/stretch 90 sec)

B. 4 Rounds:
30 sec - Wall Ball (20/14#)
30 sec - Rest
30 sec - Toes to Bar
30 sec - Rest
30 sec - Row for Cals
90 sec - Rest

THU 9/26

A. Close Grip Bench Press
**Option 1 - Build to tough 2-rep if missed 9/20
Option 2 - 4 sets x 4-6 reps

B. Powell Raise
**Option 1 - 10% of best lift of A x AMRAP set @30x0 per arm if missed 9/20
Option 2 - 2-3 sets x 5-8/arm

C. For Time:
** "Annie" [15min time cap]
50-40-30-20-10
Double Unders
Situps
*Compare to 01/02/19 or 10/10/18

FRI 9/27

**A. Deadlift - Take 10 minutes to build to a moderately tough 2-rep

B. Partner Workout!
8 Rounds For Time:
5 Deadlifts (@ 60-70% today's best, NTE 185/125#)
16 Box Step-up (24/20")
200m Row
*Switch partners at the end of each full round.

SAT 9/28

Saturday surprise!

SUN 9/29

Open Gym, SUNDAY STRETCH, or rest.

Emily ShubinComment