03/01/17- Workout
18 min to complete. Rest 1 min after each set.
Push Press- 6X4@75% or 6X10@RPE 5
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Complete for time. 8-10-12-10-8
Conventional Deadlifts (165/85)
Pull-ups or TRX Pull-ups
Plate Bent-over Row (45/25)
DB Hammer Curls (25’s/15’s)
Rower (250M)
Tuesday 02/28/17- “End of the Month Special”
16 min to complete. Rest 90 sec between sets.
Squat- 4X3@80% or 4X15@RPE 6
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Complete for time. Any order, any rep scheme.
60X- Weighted Stationary Lunge (25’s/15’s)
80X- Squats w/ WB (20/10)
60X- Starfish Situp LR=1
*Every 2 min stop what you’re doing and complete 5 burpees.
Monday 02/27/17- Workout
Bench Press- Est. a new 1RM or 5X12@RPE 6
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Complete circuits in order.
Ciruit 1- 5X12. Rest 30 sec after set.
DB Skull Crushers (35/15)
DB Floor Chest Press (35’s/15’s)
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Circuit 2- 4X12. Rest 30 sec after set.
Plate OHP (45/25)
Plate Front Arm Raises (45/25)
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Circuit 3- 3X12. Complete for time.
Jump Rope x10
Push-ups
Hanging Leg Raise
Saturday 02/25/17- Workout
20 Min to complete.
Front Squats- Work up to 10RM. After, perform 4 sets of AMRAP decreasing 10 lbs each set.
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16 min AMRAP
10X- Conventional DL (165/85)
10X- TRX High Rows
10X- DB Lat Pull-overs (55/25)
10X- Sprinter Lunge
10X- KBS (55/35)
