Motion Workouts – Week of 09/05/16

 In Daily Workout, motion

Motion workouts for the week of September 5, 2016.

Monday, 9/5/16

“Becky”

Day 1

A. EMOM x5 – 5 Russian baby makers + 3 counterbalance goblet squats
right into
EMOM x5 – 10 alternating Cossack squats
right into
EMOM x5 – 5 double KB front squats
B. 60 sec row, 30 sec rest x8
rest 3 min x2
C. Accumulate 30 sec ring support hold

Day 2

A. EMOM x15
min 1 – 15-20 sec/side goblet squat ankle stretch
min 2 – 10 wall squats
min 3 – 5 goblet squats @3030
B. EMOM x15
min 1 – 15-20 sec/side kneeling hip flexor stretch
min 2 – 10 kneeling banded hip thrusts
min 3 – 5 goblet squats @3030
C. EMOM x10 – 5 hard pulls on the rower, slow pulls (less than 20s/m as rest)

Day 3

A1. Back squat – 5 reps @90% of your tough 5 from last week x5; rest 1 min
A2. Weighted pull up negatives @30A1; 1-1-1-1-1; rest 1 min
***add weight each set, work towards a tough 1
B1. DB single arm suitcase deadlift; 6-8 reps/arm x3; rest 1 min
B2. DB bench press @20X1; 6-8 reps x3; rest 1 min
C. 10 sets:
5 burpees + 7/5 cal row
rest 1 min

 

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