Thursday 10/18/18- Workout (cardio class too)
Complete in any order/rep scheme:
–
Run 1 mile (scale to 800Y)
60X- Dragonflys
1000M- Rower
60X- BB Core Roll-out (135/105)
1000M- Bike
Wednesday 10/17/18- Workout
Pause LB Back Squat- 4X6@60% or RPE5
*18 min cap. 2 sec pause at bottom.
–
Start on either circuit below.
C1: 20-16-12-8. Rest 1 min after set.
Alt. BB Reverse Lunge (115/85) LR=2
TRX Hamstring Curl
C2: 20-16-12-8. Rest as needed.
Bar Facing Burpee
KB Goblet Squat (55/35)
Cardio Class (6:00A)- Tuesday 10/16/18
Start on any circuit. Rest as needed.
–
C1: 4 Rounds.
250M- Row
20X- Step-up
20X- Skier Lunge (LR=1)
C2: 4 Rounds.
20X- Bicycles (LR=1)
20X- Mountain Climber (LR=1)
400M- Bike
Tuesday 10/16/18- Workout
Bench Press- 5X8@60% or RPE7
*18 min cap.
–
AMRAP 24 Min
10X- BB Push Press (95/65)
Run 200Y w/ WB (20/14)
8X- Alt. DB Floor Press (55/25’s)
100X- Jump Rope
10X- Bench KB Skull Crusher (55/35)
