Friday 06/22/18- Workout

Friday 06/22/18- Workout

BB Complex: 3 Rounds. Use 50-60% of Push Press Max. *16 Min Cap. 2X- Strict OHP 4X- Thruster 6X- Push Press – Complete: 14-12-10-8. DB Incline Bench (55/25’s) TRX Skull Crusher Plank Push-up V Sit-up Run 200Y

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Thursday 06/21/18- Workout

Thursday 06/21/18- Workout

Low Bar Back Squat- 3X4@60% or RPE5 *16 min cap. – Partner WOD for time: 20-15-10-5   200Y- Farmers Walk (55/35’s) (each must do 100Y) BB Bent-over Row (95/65) Conventional Deadlift (95/65) DB Plank Row (35/25) (partner holds plank while other works)

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Tuesday 06/19/18- Workout

Tuesday 06/19/18- Workout

Bench Press- 8X1@80-90% or 8X5@RPE6 *18 min cap. – Complete circuits in any order.   C1: 6X10. Rest 30-60sec after set. DB Bench (55/35’s) Pull-ups   C2: 3X25. Rest as needed. (45/25) Plate OHP Plate Bent-over Row Plate OH Sit-up Plate Reverse Grip Curl Plate Wood Chop   *Plate can’t touch ground. Must always be […]

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Friday 06/15/18- Workout

Friday 06/15/18- Workout

Pause Conventional Deadlift- 4X3@65% or RPE6 *18 min cap. 3 sec pause just below knee. – Complete: 20-16-12-8-4 Bulgarian Lunge (45/25) DB Suitcase Row (35/25’s) KB Single Leg Hip Bridge (55/35) BB Inverted Row Bicycle’s LR=1

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Thursday 06/14/18- Workout

Thursday 06/14/18- Workout

Strict OHP- 5X5@65% or RPE5 *18 Min Cap. – Complete 4 Rounds below. 10X- Bench Press (135/65) (95/45) 15X- WB Bear Hug Squat (20/10) 10X- WB Core Twist 100Y- KB Front Rack Walk (55/35’s) Run 400Y (scale 200Y)

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Wednesday 06/13/18- Workout

Wednesday 06/13/18- Workout

Complete circuits in any order. – C1: 5X8. Rest 30-60 sec after set. Pull-ups DB Bicep Curls (25/15’s)   C2: 5 sets. Rest 30-60 sec after set. 6X- Inclined DB Row (55/35’s) 15X- Plate Hammer Curls (45/25)   C3: 5 Rounds. Rest as needed. 15X- TB Reverse Fly 10X- TRX Y’s 10X- BB Core Roll-out […]

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