Monday 10/22/18- Workout
High Bar Back Squat- 5X5@65% or RPE5
*18 min cap.
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Complete 60 Reps on each. Any order/rep scheme.
*30 min cap.
Lunge (per side)
Wall Ball (20/14)
Single Leg Stand-up (per side)
*Every 3 min, stop and perform 5 Burpees.
Cardio Class (9:00A)- Saturday 10/21/18
Intervals- 1 min fast: 30 sec slow. 5 Rounds.
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Bike
Rower
Jump Rope (30 sec rest)
Bicycle (30 sec rest)
Saturday 10/20/18- Workout
Bench Press- 8X2@80% or 8X5@RPE5
*18 min cap.
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Complete 4 Rounds below:
6X ea.- DB Single Arm Push Press (35/25)
8X- DB Bench Press (55/35’s)
10X- Slosh Tube OH Sit-up
12X- Alt. Elevated Push-up
Friday 10/19/18- Workout
Sumo Deadlift- 2X6@60%, 2X3@80%, 2X1@RPE10 or 6X6@RPE5
*18 min cap.
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Once done, start on either circuit below:
C1: 4 Sets. Rest as needed.
15X- TTB or Knee Raise
4X- KB Farmers Walk (55/35’s)
*At each cone, 10X KB Suitcase DL.
C2: 14-12-10-8. Rest as needed.
DB Bent-over Row (35/25)
Chin-up
TRX Reverse Fly
