Saturday 06/30/18- Workout

Saturday 06/30/18- Workout

Partner WOD for time: 12-10-8-6 – Conventional Deadlift (225/155) *Partner hangs from rig KB FR Reverse Lunge (55/35’s) *Partner holds wall sit Pull-ups *Partner holds KB’s in hand   Finish with a 400Y run

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Thursday 06/28/18- Workout

Thursday 06/28/18- Workout

  Pause Bench- 5X3@60% or RPE5 *18 min cap. 3 sec pause at chest. – Complete circuits in any order.   C1: 4X10. Rest as needed. Bicycles LR=1 WB Core Twist (20/14) LR=1 TRX Pikes   C2: 4 sets. Rest 30-60sec after set. 8X- Alt. DB Floor Press (55/35’s) 15X- TB Side Arm Raise 10X- […]

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Wednesday 06/27/18- Workout

Wednesday 06/27/18- Workout

Low Bar Back Squat- 3X5@60%, 3X3@75% or 6X8@RPE5 *20 min cap. – Complete 5 Rounds of: 8X- DB Stationary Lunge (55/35’s) 10X- TRX Reverse Fly 8X- Single Leg Hip Thrust (35/20) 10X- Side Shuffle 8X- Toes to Bar or Knee Raise

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Tuesday 06/26/18- Workout

Tuesday 06/26/18- Workout

  Bench Press- Est. a 1RM or 5X5@RPE6 *18 min cap. – Complete circuits in any order. C1: 4X8. Rest 30-60 sec after set. Incline Bench (RPE8) Diamond Push-ups   C2: 4X8. Rest as needed. DB Thruster (55/35’s) Kneeling Landmine Press (45/25) Push-up (floor to lockout)

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Monday 06/25/18- Workout

Monday 06/25/18- Workout

Sumo Deadlift- Est. a 1RM or 5X5@RPE6 *18 min cap. – Complete circuits in any order. C1: 4X15. Rest 30 sec after set. KB Stiff Leg DL (45/35’s) TRX Hamstring Curls   C2: 4 sets. Rest 1 min after set. 5X- Pause Pull-up 5X- Pause DB Inclined Row (55/35) 5X-Negative DB Bicep Curl (25/15’s)

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Saturday 06/23/18- Workout

Saturday 06/23/18- Workout

Bench Press- 3X8@60% or RPE5 *16 min cap. – Complete for time: Run 400Y 25X- Wall Ball (20/10) 25X- Sit-ups Sprint Back Pedals (10X) 25X- MB KB Goblet Squat (55/35) 25X- MB Squatted Side Steps Row 250M 25X- Burpees Over Bar 25X- BB Core Roll-outs

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