Tuesday 10/30/18- Workout
Push Press- 5X4@80% or RPE5
*16 min cap.
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AMRAP 22 Min:
8X- Wall Ball (20/14)
15X- DB Floor Chest Press (55/35’s)
8X- Bench Press (185/105) (135/85)
15X- Standing OH Tricep Ext. (45/25)
8X- Plate OH Sit-up (45/25)
Monday 10/29/18- Workout
Conventional Deadlift- Est a 1RM or 5X6@RPE5
*16 min cap.
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Complete circuits in any order below:
C1: 3X15. Rest 1 min after set.
BB Stiff Leg Deadlift (75/ 55)
BB Good Mornings
C2: 3X6. Rest 1 min after set.
Single Leg Hip Thrust (55/35)
Step-up (55/35)
C3: 3 sets.
Sprint 100Y
Walk 100Y
Friday 10/26/18- Workout
Front Squat- 4X6@70-80% or RPE5
*18 min cap.
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Complete 5 Rounds:
10X- Alt. DB Snatch (55/35)
8X- TRX Single Arm Row
10X- DB Inclined High Row (35/25’s)
8X- BB Bicep Curl (65/35)
Run 200Y
Thursday 10/25/18- Workout
Bench Press- 6X4@80% or RPE5
*18 min cap.
–
Complete circuits in order below:
C1: 5X8. Rest 1 min after set.
Incline Bench (RPE10)
Floor Skull Crusher (45/35)
C2: 4 Sets. Rest as needed.
150X- Jump Rope
10X- DB Side Arm Raise (25/15’s)
500M- Bike (Arms only)
