Thursday 09/21/17- Workout
Complete in order for time.
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300X- Jump Rope
30X- Toes to Bar
30X- V Sit-ups
Rower- 30 Strokes
200X- Jump Rope
20X- TTB
20X- V Sit-ups
Rower- 20 Strokes
100X- Jump Rope
10X- TTB
10X- V Sit-ups
Rower- 10 Strokes
Wednesday 09/20/17- Workout
Bench Press- Est. a 1RM for the day or 5X6@RPE9
*18 min to complete.
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Complete: 12-10-8-6
DB OHP (35/25’s)
Incline Bench (135/65)
Wall Ball Shoulder Toss (20/10)
Sit-outs
Tuesday 09/19/17- Workout
Conventional Deadlift- 5X3@65/70/75/80/85% or 5X8@RPE8
*Rest 90 sec between sets. 20 min to complete.
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EMOM 16min.
Mins 1-4: 10X- Bar Facing Burpees
Mins 5-8: 15X- KB Swings (55/35)
Mins 9-12: 10X- Sumo Deadlift (165/105)
Mins 13-16: 10X- WB Core Twists (20/10)
Monday 09/18/17- Workout
Back Squat- 4X10@50% or RPE9
*Rest 90 sec between sets. 18 min to complete.
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Complete 5 Rounds.
8X- DB Front Squats (35/15’s)
10X- Split Leg Lunge Jumps (LR=1)
12X- Mountain Climbers (LR=1)
14X- Bicycle’s (LR=1)
