Motion Workouts – Week of 6/6/16

 In Daily Workout, motion

Motion Workouts for week of June 6, 2016.

Day 1

A. Wall ball – 1 rep for max height every 30 sec x10 minutes
B. Back squat – work up to a tough 6
C. Take 90% of B and do 3 sets of 6 reps; rest 2 min between
D. BB hip thrusts @2020; 10-12 reps x3; rest 1 min
E. In teams of 3 (or more) – 1 min prowler push (30m), 2 min rest x4

Day 2

A1. Strict press @20X0; 8-10 reps x3; rest 1 min
A2. Assisted high pull up hold – 20-30 sec x3; rest 30 sec
***use same bar height as you have in A1
B1. Dips @20X1; 6-8 reps x3; rest 1 min
***scale with rings, bar, parallettes, boxes, etc
B2. DB one-arm rows @21X1; 6-8 reps/arm x3; rest 1 min
C. 5 rounds @high effort
30 sec row
30 sec rest
30 sec burpee broad jumps
30 sec rest

Day 3

A. 3 sets:
20 sec duck walk
10 sec rest
20 sec horse walk
10 sec rest
20 sec lizard walk
10 sec rest
20 sec ostrich walk
10 sec rest
B. EMOM x20
min 1 – 30 sec plank hold (feet elevated to a challening height)
min 2 – 20 sec R arm DB OH hold
min 3 – 20 sec L arm DB OH hold
min 4 – 30 sec farmers carry

Recommended Posts