TheShelter, The Whiteboard
Workout of the Day
Sunday 210314
5 Rounds
200m Row
20 Push Presses (Barbell only)
30 Air Squats
Finisher
10 Rounds
:30 Max Sprints on Rower
:30 Recovery (leg extension only on rower)
Immagini
TheShelter, The Whiteboard – Workout of the Day
Saturday 210313
In Teams of 2:alternating complete rounds
AMRAP 25
8 Rounds
8 Cal Row
4 V-Ups
then
8 Rounds
8 Deadlifts, 70/48/kg
4 Front Squats 70/48
Then
8 Rounds
8 Kettlebell Swings
4 Hand Relase Push Ups
TheShelter, The Whiteboard – Workout of the Day
Thursday 210311
Strength
Shoulder Press Search for a new 1RM
Then
In a 15 Minute Clock
4 DB Swings 16/12
4 Cal Row
4 DB Snatch 16/12
4 Burpees
8 DB Swings 16/12
8 Cal Row
8 DB Snatch 16/12
8 Burpees
12 DB Swings 16/12
12 Cal Row
12 DB Snatch 16/12
12 Burpees
* Increase by 4..4s/8s/12s/16s
TheShelter, The Whiteboard – Workout of the Day
Wednesday 210310
Strength
Deadlift
Search for a new 1RM
Then
EMOM 10
Even: 15 Kettlebell Swings 16/12
Odd: 10 No Push ups Up Downs
TheShelter, The whiteboard – Workout of the Day
Tuesday 210309
Strength
Bench Press
Search a new 1RM
Then
Metcon
Push & Pull
EMOM 10
Even: 15/12 Push Ups
Odd: Double Dumbbell But Over Row 16/12
THeShelter, The Whiteboard – Workout of the Day
Sunday 210307
Warm Up
2 Rounds
1:00 Jumping Jacks
20 Cossack Squat
Then
Every 4:00 (4 sets)
50 Air Squats
20 Tuck Jumps
TheShelter, The Whiteboard – Workout of the Day
Saturday 210306
For Time
24-20-16
Kettlebell Swings 16/12
12-10-8
V-Ups
Then
24-20-16
Box Jumps (Step-ups)
24-20-16
Bicycle Sit Ups
Then
24-29-16
Kettlebell Swings 16/12
Tuck Ups
TheShelter, The Whiteboard – Workout of the Day
Thursday 210304
Weightlifting:
On the Minute x 6 – 1 Squat Snatch (moderate to heavy)
Rest 4:00
On the Minute x 6 – 1 Squat Clean (moderate to heavy)
Rest 4:00
Gymnastics:
Sub 50 Burpee Box Jumps For Time
Accessory:
4 Sets
10 Dips
:30 Chin Up Dead Hang
TheShelter, The Whiteboard – Workout of the Day
Workout of the Day
Strength:
5 sets
New set every minute
5 Back Squats @ 60% +5kg (total)
-into-
Every 90 secs x 5 sets
2 Heavy Pause Back Squats
* Build across sets
TheShelter, The whiteboard – Workout of the Day
Tuesday 210302
Metcon:
@ 0:00
5 Rounds For Time:
20 Jump Squats
15/12 Hand Release Push-Ups
@10:00
5 Rounds For Total Reps:
1 Minute Back Rack Reverse Lunges 40/30
1 Minute Rest
@20:00
5 Rounds For Time:
20 Jump Squats
10 Shoulder to Overhead 40/30
Accessory:
4 Sets
10 Dumbbell Bicep Curls
15 Band Pull Aparts