Motion Workouts – Week of 08/15/16

 In Daily Workout, motion

Motion workouts for the week of August 15, 2016.motivation

Day 1
A1. DB bench press (netural grip) @2222 – 8-10 reps x5; rest 30 sec
A2. Rear foot elevated split squats @3010; 5-8 reps/leg x5; rest 30 sec
***no weight, hold onto the rig for balance if needed
A3. Feet elevated ring rows @21X1; 4-6 reps x5; rest 30 sec
A4. Air squats with Slingshot around knees – amrap in 30 sec x5; rest 30 sec
+
Wall ball – amrap unbroken
***just one set, push them to get a big number

Day 2
A1. DB strict press @21X1; 10-12 reps x5; rest 30 sec
A2. KB Russian step ups – 10 reps/leg x5; rest 30 sec
***goblet hold
A3. Banded PVC lat pulldowns @2121; 12-15 reps x5; rest 30 sec
A4. DB single leg RDL @3030; 8-10 reps/leg x5; rest 30 sec
+
EMOM x10 – 5 DB push press + 5 sit ups

Day 3
A. AMRAP 10 minutes @85%
400m run
15 KB swings
—rest 10 min—
B. AMRAP 10 minutes @85%
400m run
10 sit ups
C. Accumulate 5 min hang from pull up bar

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