Motion Workouts – Week of 08/01/16

 In Daily Workout, motion

Motion workouts for week of August 1, 2016.

Day 1

A1. DB bench press @2010; 10-12 reps x5; rest 30 sec
A2. Split squats – 10 reps/leg x5; rest 30 sec
A3. Ring rows @4010; 8-10 reps x5; rest 30 sec
A4. Glute bridge hold – 60 sec x5; rest 30 sec
+
Wall ball – 30 sec on, 1:30 off x6

Day 2

A1. DB high incline bench press @4010; 6-8 reps x5; rest 30 sec
A2. Russian step ups – 12 reps/leg x5; rest 30 sec
A3. Banded PVC lat pulldown @2020; 12-15 reps x5; rest 30 sec
A4. DB RDL @4010; 10-12 reps x5; rest 30 sec
+
EMOM x10 – 5 burpees
***increase the number of reps by 1 each minute

Day 3

A. AMRAP 10 minutes @85%
250m row
20 walking lunges
—rest 10 min—
B. AMRAP 10 minutes @85%
50 single unders
25 air squats
C. Accumulate 5 min hang from pull up bar

Recommended Posts