Fitness Workouts – Week of 5/23

 In Daily Workout, Fitness

Fitness Workouts for week of May 23, 2016.

Monday

A1. CGBP @20X1; 8-10 reps x3; rest 1 min
A2. DB bent over rows (both arms together) @20X0; 10-12 reps x3; rest 1 min
B. Pull ups (pronated grip) @20X0; 3-5 reps x5; rest 2 min
C. 5 sets @high effort:
30 sec box jump overs
90 sec row
2 min rest walk

Tuesday

A. EMOM x10 – snatch balance + OHS
B. Back squat @30X1; 2 reps @85%1RM x5; rest 2 min
C. EMOM x20
min 1 – 4-6 ring rows @2222
min 2 – 4-6 push ups @2222
min 3 – 15 Russian KB swings
min 4 – 30 sec bear crawl
min 5 – 10 air squats

Wednesday

GRIT

Thursday

A. EMOM x10 – 2 tall clean + 2 push press
B. Front squat @30X1; 2 reps @85%1RM x5; rest 2 min
C1. DB/KB goblet hold reverse lunges – 6 reps/leg x3; rest 1 min
C2. DB single arm/opposite leg RDL @40X1; 4-6 reps/leg x3; rest 1 min
D. 30 sec row sprint ALL OUT effort, every 3:30 x3
E. 10 min cool down (row, ski erg, AD, whatever)

Friday

A. For 15 minutes (quality reps)
10m duck walk
5 scap push ups
10m horse walk
5 scap pull ups
10m lizard walk
20-30 sec HS hold
10m ostrich walk
5 strict hanging knee raises

B. EMOM x40
min 1 – 5-15 sec L sit hang from pull up bar
min 2 – 30 sec anti-rotational plank
min 3 – 20-30 sec bent knee hollow hold
min 4 – 20 sec R arm DB OH hold
min 5 – 20 sec L arm DB OH hold

Reminder: Monday, May 30 (Memorial Day) we will be open only for “Murph” and cookout following, from 10 am – 12 pm.

 

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