Tuesday 09/18/18- Workout
Bench Press- 2X5@70%, 2X3@80%, 2X1@90% or 6X6@RPE7
*20 min cap.
–
Once done, complete: 10-9-8-7-6. Rest as needed.
DB Thruster (55/35’s)
DB Stationary Lunge (55/35’s)
Inclined Bench Press (135/65)
Push-ups (chest to deck)
Run 400Y
Monday 09/17/18- Workout
Complete Strength in any order. Perform
3X2@90% or 3X8@RPE6 on both.
Front Squat
Conventional Deadlift
*21 Min Cap.
–
Once done, complete below: 15-12-9-6
KB Suitcase Deadlift (55/35’s)
BB Stiff Leg Deadlift (95/65)
MB Squatted Side Step
TRX Pull-ups
Inclined DB Row (35/25’s)
Saturday 09/15/18-Workout
Partner WOD:
–
Complete 4 rounds of:
5X- Conventional Deadlift (315/225) (255/155)
Hang 1 min from Rig
*Perform movements together.
–
Rest 2 minutes, then complete 4 rounds of:
400Y- Farmers Carry (55/35’s)
*Only one holds weight. Switch off as needed.
20X- Synchronized KB Swings (55/35)
Friday 09/14/18- Workout
Bench Press- 3XAMRAP@80% or 3X15@RPE8
*18 min cap.
–
Start on either circuit.
C1: 12-12-10-10-8-8. Rest 1 min after set.
DB Incline Bench (55/25’s)
One Arm Landmine Press (25/10)
C2: 4X15. Rest as needed.
Weighted OH Sit-up (35/25)
TRX Skull Crusher
Plank (1min)
