Motion Workouts – Week of 09/12/16

 In Daily Workout, motion

Motion workouts for the week of September 12, 2016.doug and thomas

Day 1

A. EMOM x5 – 5 counterbalance goblet squats
***try to have them finish with the weight closer to their body on each set
right into
EMOM x5 – 10 alternating Cossack squats (add weight)
right into
EMOM x5 – 6 double KB front squats
B. 5 min row x4; rest 3 min between
***goal is hold the same avg 500m pace each round
C. Accumulate 60 sec ring support hold

Day 2

A. EMOM x20
min 1 – 10 wall squats
min 2 – 10 kneeling banded hip thrusts
min 3 – 10 walking lunges with a twist
min 4 – 5 goblet squats @4040
B. 10 sets
100m row (sprint!)
30 sec plank hold
rest 1 min

Day 3

A1. Back squat – 5 reps @5-10# heavier than last week x5; rest 1 min
A2. Weighted pull up negatives (supinated grip) @30A1; 3-4 reps x5; rest 1 min
B1. Sumo deadlift @21X1; 8-10 reps x3; rest 1 min
B2. DB bench press @21X1; 6-8 reps x3; rest 1 min
C. EMOM x10
min 1 – 20 sec AB @hard effort
min 2 – 15 Russian KB swings

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