Thursday 10/11/18- Workout
Complete 60 Reps on each. Any rep/set scheme.
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Pull-ups
Lateral Landmine Row (45/25)
TTB or Leg Raise
KB Suitcase Row (45/25’s)
TB Reverse Fly
Burpee
Wednesday 10/10/18- Workout
Low Bar Back Squat- Build to 5RM or 5X8@RPE5
*18 min cap.
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Start on either circuit below:
C1: 12-12-9-9-6-6. Rest 1 min after set.
TRX Pistol Squat
Step-up
C2: 4 sets. Rest as needed.
200X- Jump Rope
200M- Rower
20X- Jump Squat
Cardio Class (6:00A)- Tuesday 10/09/18
Complete in any order/rep scheme:
3000M- Bike
2000M- Rower
1000Y- Run
100X- Sit-ups
Tuesday 10/09/18- Workout
Complete strength in order. 24 min cap for both.
BB OHP- 1RM Test or 5X8@RPE5
Pause Bench Press- 4X8@55% or RPE7
*2 sec pause at chest.
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Once done, complete: 20-16-12-8
Run 400Y
Push-up (chest to deck)
DB Bench Press (55/25’s)
Plate Front Arm Raise (45/25)
