Monday 09/24/18- Workout
Front Squat- 1RM test or 5X8@RPE7
*18 min cap.
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Start on any circuit below:
C1: 5X8. Rest 30-60sec after set.
DB Front Squat (35/25’s)
Step-ups (55/35)
C2: 4 sets. Rest as needed.
15X- BB Good Mornings (75/55)
15X- KB Swings (55/35)
Run 200Y
Cardio Class- Saturday 22nd (9:00A)
For time, complete 3 Rounds of:
10X- Burpees
Run 200Y
20X- Mountain Climbers LR=1
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Rest 2 min. Then complete 3 Rounds of:
Bike 200M
20X- Alt. DB Snatch (35/15)
Saturday 09/22/18- Workout
Complete 50 Reps on each. Any order/rep scheme.
Bench Press (50% or 135/65)
Pull-ups
Wall Ball (20/10)
DB Suitcase Row (35/25’s)
Jump Rope (500X)
Friday 09/21/18- Workout
Front Squat- 8X8@55% or RPE5
*20 min cap.
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Complete: 15-12-9-6
KB Goblet Squat (55/35)
Jump Squat
TRX Hamsting Curl
Banded Step-ins
