Workout of the Day: 9/9/19-9/15/19

Please note: We will be doing some check-in/testing pieces for the next 4-5 weeks. This will be a great chance to set (or reset) baselines for various lifts and metcon workouts.

MON 9/9
A. 15 mins to build to: Front Squat x 2

B. 8 min AMRAP:
8 Toes to Bar
12 Goblet Squat (NTE 53/35#)
16 KB Swing

TUE 9/10
A. Single-arm DB upright Row - build to a tough set of 8 per arm

B. 20 min AMRAP:
400m Run (79th st)
20 Burpee Box Jump (step down, NTE 24/20")

WED 9/11

A. Partner Workout in honor of 9/11:

2001m run
*partners divide distance as desired, one running at a time

[rest 2 min]

9 min AMRAP:
11 Ring Row
11 Box step ups
*Alternate partners at the end of each round.

[Rest 2 min]

9 min AMRAP:
11 Plate Ground to OH (mod wt, NTE 45/35#)
11 plank up shoulder taps (L+R=1)
*Alternate partners at the end of each round

THU 9/12
A.
Deadlift x 4-4-2-2
(Rest/stretch 2 min b/w sets)

B. Side Plank x AMSAP each arm
(Rest/stretch 2 min b/w arms)

C. For time:
Row 1000m

FRI 9/13
A. Single-arm DB Press - build to a tough set of 8 per arm

B. For time:
10-8-6-4-2
Left arm DB/KB Push Press (50/35#)
Box Jump (step down, 24/20")
Right arm DB/KB Push Press
Alt. Goblet Reverse Lunge

SAT 9/14

Saturday surprise!

SUN 9/15

SUNDAY STRETCH @ 10am or rest.

Emily ShubinComment