Monday 10/01/18- Workout
BB Complex- Work up to heaviest weight possible.
5X- Push Press
3X- Front Squat
1X- Thruster
*15 min cap.
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Start on either circuit below.
C1: 4 Sets. Rest 1 min after set.
AMRAP- Bench Press (80% or 135/65)
10X- Plate OH Sit-up (35/25)
C2: 4 Sets. Rest 1 min after set.
10X- Stationary Lunge (55/35’s)
1 Min- Wall Sit w/ WB (20/14)
Cardio Class (9:00A)- Saturday 09/29/18
AMRAP Stations- 5 Min On: 1 Min Rest between.
Rower
Bike
Run 400Y (repeat until time is up)
Sit-ups
*Add distance and reps together for total completed.
Saturday 09/29/18- Partner WOD
Partner WOD- Complete list in order for time.
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400Y- BB Farmers Carry (75/55 on each bar)
100X- Wall Ball (20/10)
100X- Sit-up
4X ea.- Alt. 400Y Run
*All reps must be complete before moving on to next movement.
Thursday 09/26/18- Workout
Pause LB Back Squat- 6X4@65%
*20 min cap. 3 sec pause at bottom.
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EMOM- 4 Min Circuits. Rest 2 min after finished with each.
C1:
15X- WB Bear Hug Squat (20/10)
10X- WB OH Sit-ups
C2:
50X- Jump Rope
6X- Alt. DB Snatch (55/35) LR=2
C3:
8X- TTB or Leg Raise
8X- Split Leg Lunge Jump LR=1
