Motion Workouts – Week of 09/19/16

Here are the Motion Workouts for the week of September 19, 2016.

Day 1

A. EMOM x10
min 1 – 10 alternating Cossack squats (same weight)
min 2 – 5 counterbalance squats (less weight)
B. EMOM x7 – 6 double KB front squats
C. 500m row x4; rest 60 sec
rest 3 min x2
***try to hold same paces as last week
D. Accumulate 60 sec ring support hold

Day 2

A. AMRAP 15 minutes (for quality)
20 glute bridges
10 wall squats
10/side Slingshot shuffle steps
1 min hold at lowest good squat position
B. 6 sets
AMRAP 1 min: 5 air squats + 5 KB swings
rest 1 min
AMRAP 1 min: 5 hanging knee raises + 5 push ups
rest 1 min

Day 3

A1. Back squat – 3-4 reps @5-10# heavier than last week x5; rest 1 min
A2. Weighted pull up negatives (pronated grip) @30A1; 2-3 reps x5; rest 1 min
B1. Sumo deadlift @21X1; 6-8 reps x3; rest 1 min
B2. 30 sec amrap burpee broad jumps x3; rest 1 min
C. EMOM x15
min 1 – 10 DB thrusters
min 2 – 20 sec row sprint
min 3 – 30 sec single unders (can work on DUs here too)