Cardio Class (5:30P)- Thursday 11/01/18
Partner WOD for time. Start on either circuit.
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C1: 3 Sets.
Bike 250M
Partner holds Plank
C2: 3 Sets.
150X- Jump Rope
Partner holds Hollow Hold
C3: 3 Sets.
10X- Burpees
Partner Holds Wall Sit
Thursday 11/01/18- Workout
Low Bar Back Squat- 5X5@65% or RPE5
*18 min cap.
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Start on either circuit below:
C1: 3 Sets. Rest 30 sec after set.
1 min- Wall Sit
1 min- Air Squats
C2: 3 Sets. No rest.
1 Min- Vsit
20X- Toe Touches
20X- Crunches
250M- Rower
Wednesday 10/31/18- Workout
EMOM- 8 Min
2X- Sumo Deadlift (70% or 135/85)
5X- Burpees Over Bar
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Once done, complete below: 18-15-12-9
Pull-up
Plate Hammer Curl (45/25)
TRX High Row
DB Lat Pull-over (55/35)
Cardio Class (6:00A)- Tuesday 10/30/18
Start on either circuit. Rest as needed.
C1: 4 Rounds.
20X- KB Swings (45/25)
20X- Starfish Sit-ups LR=1
20X- Jump Squats
500M- Bike
C2: 4 Rounds.
20X- Lateral BB Jump-over LR=1
20X- V Sit-up
20X- DB Push Press (25/15’s)
300M- Rower
