Wednesday 02/01/17- Workout
Isaiah ReeceComplete for time.
100-Skaters LR=1
75-KettleBell Swings (55/25)
50-Hanging weighted Reverse Crunch (20/10)
25-Burpees
250M Row
Complete for time.
100-Skaters LR=1
75-KettleBell Swings (55/25)
50-Hanging weighted Reverse Crunch (20/10)
25-Burpees
250M Row
Progress to working set weight. Rest 1 min between sets.
Conventional Deadlift: 6X2@80% or 6X8@RPE 6-7
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Complete both circuits for time. 15-15-12-12-9-9
1) TRX High Rows
1) Lying […]
5X10. 1XAMRAP. Rest 1 minute in between sets.
Bench Press (185/85)
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Complete for time. 30-25-20-15
DB Military Press (25/15)
Wall Ball Toss (20/10)
Push-ups
Weighted Sit-ups (20/10)
Work up to working set weight. 1 min rest after each set.
Front Squats 4X3@80% or 4X10@RPE 7-8
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20 Min AMRAP
20X- Bicycle’s (LR=1)
20X- DB Bench Press (35/15)
10X- […]
20 Min to complete. Rest 1 minute after each round.
Strict Pull-ups or TRX Pull-ups 5X10 (Chin above bar.)
DB Reverse Fly 5X10 (25/15)
Plank DB Row […]
Circuit 1. 15 min to complete.
BB OHP 10-9-8-7-6 (75/45)
DB Side Arm Raises 5X10 (25/15)
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Circuit 2. 15 min to complete.
BB Lunges 4X10 (65/35) LR=1
KB Front Squats […]
Complete for time. 4 rounds.
Wall Balls 25-20-15-10 (20/10)
Jump rope 250-200-150-100
Row (Meters) 300-250-200-150
Toes to Bar 20-15-10-5
25 min to complete.
Sumo Deadlifts: Progress up to new 1RM -or- 5X10 @ RPE 7-8.
3 Rounds. 1 min work; 20 seconds rest.
TRX Hamstring Curls
KB […]
Complete as circuit. Rest 1 min after each round.
12-12-10-10-8-8
DB Floor Chest Press (55/15)
BB Bentover Row (95/55)
BB Roll-outs
Complete as circuit. Rest 1 min after […]
Saturday 01/21/17- Workout
Come out tomorrow morning at 8 or 9a and sweat it out with us!
Rest 2 min after each set.
Squats 6X3 @ 80% […]