Motion Workouts – Week of 06/13/16

 In Daily Workout, motion

Motion workouts for the week of June 13, 2016.

Day 1

A. Wall ball – 1 rep for max height every 20 sec x10 minutes
B. Back squat – work up to a tough 4
C. Take 92% of B and do 3 sets of 4 reps; rest 2 min between
D. 3 sets
30 sec glute bridge hold (Slingshot band around knees)
rest 30 sec
15 sec R leg glute bridge hold
15 sec L leg glute bridge hold
rest 30 sec
E. In teams of 2 – 80/60 cal AD (alternating every 30 sec)
***80 cals for M/M partners, 60 cals for F/F partners

Day 2

A1. Strict press @21X1; 8-10 reps x4; rest 1 min
A2. Assisted high pull up hold – 20-30 sec x4; rest 30 sec https://www.instagram.com/p/BGM3IpsxkPz/?taken-by=colinpgeraghty&hl=en ***use same bar height as you have in A1
B1. Dips @20X1; 4-6 reps x3; rest 10 sec
***scale with rings, bar, parallettes, boxes, etc
B2. Banded tricep pressdowns @2020; 10 reps x3; rest 1 min
B3. DB one-arm rows @21X1; 8-10 reps/arm x3; rest 1 min
***aim for same weight as last week
C. 5 rounds @high effort
30 sec wall ball
30 sec rest
30 sec KB swings
30 sec rest

Day 3

A. 3 sets:
20 sec duck walk
10 sec R side plank hold
10 sec rest
20 sec horse walk
10 sec L side plank hold
10 sec rest
20 sec lizard walk
10 sec R side plank hold
10 sec rest
20 sec ostrich walk
10 sec L side plank hold
10 sec rest

B. EMOM x20
min 1 – 30 sec R arm farmers carry
min 2 – 30 sec L arm farmers carry
min 3 – 30 sec anti rotational plank
min 4 – 30 sec BB OH hold (90-100%1RM strict press)
C. Accumulate 7 min caveman squat

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