Workout of the Day: 9/30/19-10/5/19

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 9/30

A. 12 min to cycle [max 3 rounds]:
Single Leg DB Romanian Deadlift x 6-10/leg
Bar Dip x 3-5
Assault Bike x 20 sec @ high effort
*rest as needed b/w activities

B. 15 min AMRAP:
100m Single arm Farmer's Walk (50m/arm)
15 Situps
200m Run (75th st)
15/10 Pushups

TUE 10/1
**A. Push Press: 12 minutes to build to a 2RM

B. 16 min EMOM:
Min 1 - 30 sec Double Under
Min 2 - 30 sec Wall Ball (20/14#)
Min 3 - 30 sec Strict Pull-up
Min 4 - 30 sec KB/DB Plank Drag Through (mod wt)

WED 10/2
A. Back Squat:
**option 1 - Build to tough double if missed 9/19
option 2 - 4 sets x 4-6 reps

B. 3 Rounds:
30 sec - DB Snatch (NTE 50/35#)
30 sec - Burpee
60 sec - Row (cals)
(Rest/walk 2 min b/w sets)

THU 10/3

A. 4 Sets:
Hang Power Clean x 2-4
(rest/mobilize 2 min b/w sets)

B. Partner Workout!
10 Rounds for Time (5 per partner):
10 Box Jump (step down, NTE 24/20")
5 DB Squat Thrust + Deadlift (Mod wt, NTE 50/35# per hand)
*Switch partners at the end of each round.

FRI 10/4

A. 4 Sets:
Chin-up x 3-3-2-2
Plank Shoulder Taps x 30 sec
(Rest 1 min)

B. 8 min AMRAP:
16 Single arm DB Push Press (8/arm, NTE 53/35#)
16 Russian KB Swings (53/35#)
8 Pull-up

SAT 10/5

Saturday surprise! [Note: bring running shoes if you want them!]

SUN 10/6

Open Gym, SUNDAY STRETCH, or rest.

Emily ShubinComment