Motion Workouts – Week of 07/04/16

 In Daily Workout, motion

Motion Workouts for Week of July 4, 2016.

Day 1

“Jack”

AMRAP 20 minutes
10 Push press (115/85#)
10 KB Swings (53/35#)
10 Box jumps (24/20″)

Day 2

A. Strict press – 1RM
***make sure they write this down; will need it in future weeks
B/C. 10 sets:
On the AB (B.) or the rower (C.) 6 sec @ 100% effort (record peak watts each sprint), rest 5 minutes between AB and row
D. Farmers carry – 50m x4; rest as needed
***challenging weight

Day 3

A. 30m prowler push – amrap in 30 sec, rest 1:30 x4
B. Goblet hold Russian step ups – 15 reps/leg x4; rest 90 sec
C. 4 sets:
1 min row
1 min rest
1 min burpee box jump/step overs
1 min rest
D. Accumulate 10 min caveman squat

 

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