Motion Workouts – Week of 09/26/16

 In Daily Workout, motion

Motion workouts for the week of September 26, 2016.

Day 1

A. EMOM x10
min 1 – 10 alternating Cossack squats (same weight)
min 2 – 5 counterbalance squats (less weight)
B. For time: 50 double KB front squats
C. 10 min row – keep a consistent pace for the first 8 minutes, then gradually increase for the last two minutes, ending at a pace ~ 5 seconds faster
rest 4 min x2
D. Accumulate 60 sec ring support hold

Day 2

A. AMRAP 15 minutes (for quality)
5 Russian baby makers
30 sec/side twisted lizard stretch
10 frankstein squats
1 min hold at lowest squat position (use elbows to push knees out)
B. AMRAP 5 min @high effort
200m run
10 KB swings
5 pull ups/ring rows
rest 2 min x3

Day 3

A. Back squat – work up to a tough 5
B. Pull ups/negatives – 1 rep every 20 sec x5 minutes
C1. Sumo deadlift @21X1; 4-6 reps x3; rest 1 min
C2. Dips – amrap in 20 sec x3; rest 1 min
D. 10 minute DU practice

 

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