Motion Workouts – Week of 07/18/16

 In Daily Workout, motion

Motion workouts for the week of July 18, 2016.

Day 1

A. EMOM x15
min 1 – 8 BB front rack walking lunges
min 2 – 10 L arm DB suitcase deadlift
min 3 – 10 R arm DB suitcase deadlift
B1. Back squat @20X1; 4-6 reps x5; rest 10 sec
B2. 3 box jumps @challenging height x5; rest 2 min
C1. Vertical Pallof press @2020; 10/side x4; rest 1 min
C2. DB one arm rows @21X1; 6-8 reps/arm x4; rest 1 min

Day 2

A/B 10 sets:
On the AB (A.) or the rower (B.) 10 sec @ 100% effort (record peak watts each sprint), rest 5 minutes between AB and row
C. 4 sets
100m farmers carry (same weight as last week)
20 goblet squats
100m farmers carry
1 min plank hold
***rest as needed
D. Single arm DB OH hold – accumulate 2 min/arm with 40-50%1RM strict press

Day 3

A. 30m prowler push (in groups at opposite ends of the parking lot or wherever) – amrap in 30 sec, rest 1:30 x5
B. KB/DB goblet hold side lunges – 20 alternating reps x3; rest 90 sec
C. 4 sets:
1 min row
1 min rest
1 min of alternating step ups
1 min rest
D. Accumulate 10 min caveman squat

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