Tuesday 06/12/18- Workout

Tuesday 06/12/18- Workout

Complete strength in any order. Perform: 2X1@70/80/90% or 6X5@RPE6 Sumo Deadlift Back Squat   – Once done, complete: 15-12-9-6 Single Leg Stand-up (35/20) MB Squatted Side Step MB Straight Leg Side Step Single KB Suitcase DL (55/35)

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Monday 06/11/18- Workout

Monday 06/11/18- Workout

  Bench Press- 2X1@70/80/90% or 6X5@RPE6 *20 min cap.   Complete in order below:   Push-up Ladder (1st cone= 5 Push-ups, 2nd=10…) *Plate OH hold while walking between cones (45/25) 50X- DB Bench Press (55/35’s) 500X- Jump Rope 50X- Alt. DB Snatch (55/35) Push-up Ladder

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Saturday 06/09/18- Workout

Saturday 06/09/18- Workout

Complete in order below: – Run 400Y 20X- Sumo Deadlifts (40% or 135/95) 20X- Bulgarian Lunge 20X- BB Stiff Leg Deadlift (DL weight) 20X- KB Swings (55/35) 20X- Strict Pull-ups 20X- Chin-ups 20X- TRX High Row 20X- DB Reverse Fly (25/15’s) Run 400Y

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Friday 06/08/18- Workout

Friday 06/08/18- Workout

BB Front Squat- 3X5@65-75% or RPE6 *18 Min Cap. – Complete for time below.   C1: 20-15-10 (scaled: 15-10-5) DB Thruster (55/35’s) Weighted Step-up (55/35) Wall Ball (20/10)   C2: 20-15-10 (scaled: 15-10-5) DB Incline Bench (55/25’s) DB Floor Press (55/35’s) BB Push Press (95/65)

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Thursday 06/07/18- Workout

Thursday 06/07/18- Workout

Complete in order below: – Run 800Y (scale 400Y) 30X- Sit-up 30X- Starfish Sit-up   Run 600Y (scale 400Y) 40X- TRX Bicep Curls 40X- Plate Hammer Curls (45/25)   Run 400Y (scale 200Y) 40X- TRX Skull Crusher 40X- DB Skull Crusher (55/35)

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Wednesday 06/06/18- Workout

Wednesday 06/06/18- Workout

Sumo Deadlift- Est. a 5RM or 5X6@RPE7 *18 Min Cap. – Complete: 15-12-9-12-15 below. Rest as needed.   BB Bent-over Row (95/65) DB Bent-over Row (55/35) Toes To Bar or Knee Raise TRX Single Arm Row Jump Rope (X10)

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Tuesday 06/05/18- Workout

Tuesday 06/05/18- Workout

Tempo Bench Press- 4X4@60-70% or RPE6 *20 min cap. 3/2/1 count – Complete circuits in any order.   C1: 16-14-12-10. Rest 30-60sec after set. DB Bench Press (55/35’s) MB Plank Side Shuffle   C2: 3 Rounds. Rest as needed. Run 400Y (sub. Rower 400M) 10X- Bar Facing Burpee 15X- Push-up (floor to lockout)

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