Motion Workouts – Week of 07/25/16

 In Daily Workout, motion

Motion workouts for week of July 25, 2016.

Day 1

A. EMOM x10
min 1 – 4 BB front rack walking lunges + 4 front squats
min 2 – 10 Russian KB swings
B1. Back squat @20X1; 4-6 reps x6; rest 10 sec
B2. 3 box jumps @challenging height x6; rest 2 min
C1. Deadbug – amrap in 30 sec x5; rest 30 sec
C2. 10-20 sec hang from pull up bar in hollow position x3; rest 30 sec
C3. 30 sec anti-rotational plank x3; rest 30 sec

Day 2

A/B 6 sets:
On the AB (A.) or the rower (B.) 15 sec @ 100% effort (record peak watts each sprint) every 2 min
rest 5 minutes between AB and row
C. 3 sets:
hang from pull up bar – amsap
15 burpees
R arm farmers hold – amsap @ same weight as last week
15 burpees
L arm farmers hold – amsap @ same weight as last week
15 burpees
D. Single arm DB OH hold – accumulate 3 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 45 sec, rest 1:15 x4
B. Weighted lateral step ups – 12 reps/leg x3; rest 90 sec
C. 4 sets:
1 min AD
1 min rest
1 min wall ball
1 min rest
1 min KB swings
1 min rest
D. Accumulate 10 min caveman squat

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