Monday 10/08/18- Workout
Pause Conventional Deadlift- 4X4@60% or RPE5
*16 min cap. 2 sec pause.
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Start on any circuit below.
C1: 4 sets. Rest 1 min after set.
15X- MB Squatted Side Step
10X- Single Leg Deadlift (35/20)
C2: 4 sets. Rest 1 min after set.
8X- BB Inverted Row
10X- TRX Low Row
8X- DB Bicep Curl (25/15’s)
Cardio Class (9:00A)- Saturday 10/06/18
Complete in order for time:
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Run 400Y
20X- V Sit-up
20X- Alt. DB Snatch (35/25)
Run 600Y
40X- Bicycles LR=1
40X- KB Swings (45/25)
Run 800Y
80X- Air Squats
80X- Push-ups
Saturday 10/06/18- Workout
Partner WOD for time.
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C1: 5 Rounds.
8X- Bench Press (165/85) (135/55)
10X- Wall Ball (20/14)
Rest 2 min after
C2: 4 Rounds.
100Y- OH Plate Walk (45/25)
10X- DB Push Press (55/35’s)
Rest 2 min after.
C3: 3 Rounds.
200X- Jump Rope
*Partner Holds V-sit
Friday 10/05/18- Workout
Complete 6 Rounds in order. Rest as needed.
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100Y- KB Farmers Walk (55/35’s)
1 Min- Hang From Rig
10X- TRY Y’s
10X- Inclined Plate Y’s (15/10)
10X- SuperMans
150M- Rower
