Motion Workouts – Week of 5/2/16

 In motion

This week’s Motion Class Workouts:

Monday:

A1. DB bench press (neutral grip) @20X1; 8-10 reps x4; rest 1 min
A2. Ring rows @40X0; 6-8 tough reps x4; rest 1 min
B. Back squat @20X1; 10-12 reps x3; rest 2 min
C. EMOM x20 @high effort
min 1 – 2 alternating TGU
min 2 – 12 unbroken wall ball
min 3 – 30 sec single unders
min 4 – 8 burpees

Wednesday

A1. DB tall kneeling OH press @20X2; 8-10 reps/arm x3; rest 1 min (no rest between arms)
A2. Pull up negatives (3 seconds to lower); 3-5 reps x3; rest 1 min
B. Row 15 sets – 30 sec @85% effort, 30 sec @50%
C. EMOM x15
min 1 – 20-30 sec R side plank
min 2 – 20-30 sec L side plank
min 3 – 20-30 sec HS hold (modify as needed)
D. Farmers carry – 50m x4; rest as needed

Friday

A. Goblet squat @50X1; 5-6 reps x4; rest 2 min
B. DB Russian step ups – 10-8 reps/leg x4; rest 1 min between legs
C1. BB RDL @40X1; 6-8 reps x4; rest 1 min
C2. 30 sec anti rotational plank x4; rest 1 min
D. For 20 minutes @75% effort
500m row
20 walking lunges
30 sec bear crawl

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