Motion Workouts – Week of 08/08/16

 In Daily Workout, motion

Motion workouts for week of August 8, 2016.

Day 1

A1. DB bench press – 20 alternating reps x5; rest 30 sec
A2. Split squats – 12 reps/leg x5; rest 30 sec
***same weight as last week
A3. Ring rows @21X1; 6-8 reps x5; rest 30 sec
A4. Glute bridge hold with Slingshot around knees – 30 sec x5; rest 30 sec
+
Wall ball – 30 sec on, 1:30 off x7

Day 2

A1. DB seated OH press @20X0; 8-10 reps x5; rest 30 sec
A2. Russian step ups – 15 reps/leg x5; rest 30 sec
A3. Banded PVC straight arm pulldowns @2020; 12-15 reps x5; rest 30 sec
A4. DB single leg RDL @2020; 8-10 reps/leg x5; rest 30 sec
+
EMOM x10 – 5 burpees + 3 air squats

Day 3

A. AMRAP 10 minutes @85%
200m run
10 air squats
5 push ups
—rest 10 min—
B. AMRAP 10 minutes @85%
200m run
30 single unders
10 walking lunges
C. Accumulate 5 min hang from pull up bar

 

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