TheShelter, The Whiteboard – Workout of the Day

Monday 210322
Strength
Bench Press 5×3 (progressive) 70-90% 1RM
Then
Metcon
50 Du’s
25 Down Ups
25 DB Satches 20/16
25 DB Sit Ups
25 DB Push Presses
25 DB Sit Ups
25 DB Snatches
25 Down Ups50 DU’s

TheShelter, The Whiteboard – Workout of the Day

Wednesday 210317
Strength
Deadlift
5×5 (progressive – 65/85% 1RM every 2:00)
Then
For Time:
2 Rounds
15 KB Swings 24/16
12 Cal Row
9 Burpees
2 Rounds15 Sit Ups
12 Tuck Ups
9 V Ups
2 Rounds
2 Rounds
15 KB Swings 24/16
12 Cal Row
9 Burpees

TheShelter, The Whiteboard – Workout of the Day

Tuesday 210316
Strength
Bench Press
5×5 (progressive(
Metcon
0:00-4:0
1-2-3…
Back Rack Lunges, 44/34
Strict Pull Ups
4:00-8:00
800m Row
8:0-12:00
1-2-3…
Dumbbell Hang Power Snatches 2/12
Strict Press

TheShelter, The Whiteboard – Workout of the Day

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)

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