Monday 10/15/18- Workout
Conventional Deadlift- 6X@65/75/80/85% or 4X8@RPE6
*16 min cap.
–
Start on any circuit.
C1: 5 Sets. Rest 1 min after set. 3 sec pause.
5X- Pause Pull-up
5X- Pause DB Inclined Row (55/35)
C2: 5 sets. Rest 1 min after set. 3 sec neg.
8X- Negative TRX Bicep Curl
6X- Negative DB Bicep Curl (25/15’s)
C3: 3X20. Rest as needed.
V Sit-ups
Superman
Saturday 10/13/18- Workout (cardio class as well)
Start on any circuit. Rest as needed.
–
C1: 4 Rounds.
Bike 400M
15X- DB Thruster (35/15’s)
C2: 4 Rounds.
40X- TRX Mountain Climbers
5X- Burpee Over Box (step up)
C3: 4 Rounds.
8X- Low Bar Back Squat (165/125)
5X- Side Shuffle
Friday 10/12/18- Workout
Complete strength in any order. 25 min cap.
3X3@80%, 3X8@60% or 6X10@RPE5
Conventional Deadlift
Bench Press
–
Once done, perform circuits in order below:
C1: 4 Sets. Rest 1 min after set.
6X- Close Grip Bench (135/85)
10X- DB OHP (25/15’s)
C2: EMOM-8min.
Wall Ball (20/14)
Start at 4 reps, climb up 4 reps each minute until done.
If clock catches you, run 800Y.
Cardio Class (5:30P)- Thursday 10/11/18
Complete 5 Rounds:
Run 400Y (scale 200Y)
20X- KB Swings (45/25)
15X- V Sit-ups
10X- Burpees
