Friday 09/07/18- Workout
Bench Press- Est. a 3RM or 5X10@RPE8
*18 min cap.
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Complete 5 Rounds below:
12X- DB Bench Press (55/35’s)
14X- Push-ups (floor to lockout)
16X- Wall Balls (20/10)
Run 200Y w/ WB
Thursday 09/06/18- Workout
Complete circuits in any order.
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C1: 14-12-10-8-6. Rest 30-45 sec after set.
Strict Pull-ups
Plate Hammer Curl (45/25)
C2: 14-12-10-8-6. Rest 30-45 sec after set.
Inclined DB Row (35/25’s)
DB Bicep Curl (25/15’s)
C3: 3@1min.
Regular Plank
Iso V-Sit
C4: 3X15. Rest 30-45 sec after set.
TRX High Row
TB Reverse Fly
Wednesday 09/05/18- Workout
Front Squats- 2X10@50%, 2X6@65%, 2X3@75% or 6X8@RPE6
*20 min cap.
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Complete: 18-16-14-12-10
Bulgarian Lunge (55/35)
Run 200Y
Jump Squats
Jump Rope (X10)
Conventional Deadlift (135/85)
