Motion Workouts – Week of 06/27/16

 In Daily Workout, motion

Motion workouts for the week of June 27, 2016.

Day 1

A. Vertical jump – 1 rep for max height every 20 sec x 8 minutes
B. Back squat – work up to a tough 1
C. 4 sets
30 sec weighted glute bridges (Slingshot band around knees)
rest 30 sec
30 sec L leg glute bridge hold
rest 30 sec
30 sec R leg glute bridge hold
rest 30 sec
D. In teams of 2
100 walking lunges
100 KB swings
100 hanging knee raises

Day 2

A1. Strict press @21X1; 6-8 reps x5; rest 1 min
A2. Chin over bar hang – amsap x5; rest 30 sec
B1. Dips @21X1; 4-6 reps x4; rest 10 sec
B2. Banded tricep pressdowns @2020; 12 reps x4; rest 1 min
B3. DB one-arm rows @21X1; 10-12 reps/arm x4; rest 1 min
***end heavier than last week
C. 4 rounds @high effort
30 sec burpees
30 sec rest
30 sec reverse single unders
30 sec rest
30 sec air squats
30 sec rest

Day 3

A. 3 sets:
30 sec duck walk
20 sec R side plank hold
10 sec rest
30 sec horse walk
20 sec L side plank hold
10 sec rest
30 sec lizard walk
20 sec R side plank hold
10 sec rest
30 sec ostrich walk
20 sec L side plank hold
10 sec rest
B. EMOM x20
min 1 – 20-30 sec bent knee hollow hold
min 2 – 20-30 sec arch hold
min 3 – 30 sec hang from pull up bar
min 4 – 40 sec BB OH hold (90-100%1RM strict press)
C. Accumulate 10 min caveman squat

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