Cardio Class (5:30P)- Thursday 10/04/18
5 Rounds. Intervals- 1 Min On : 30 Sec Off
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Bike
Rower
Wall Ball (20/10)
Alt. Reverse Lunge
Thursday 10/04/18- Workout
Sumo Deadlift- 3X4@65% or RPE5, 1XAMRAP
*18 min cap.
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Complete: 8-10-12-10-8. Rest 1 min after round.
High Bar Back Squat (165/105) (95/65)
Single Leg Stand-up
Platform Reverse Lunge (55/35)
Starfish Sit-up LR=1
Wednesday 10/03/18- Workout
Run 1 mile (scale 800Y)
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Complete all reps before moving on. Rest as needed.
40X- Bench Press (65% or 135/65)
400X- Jump Rope
40X- DB Floor Press (55/35’s)
40X- Weigted Hanging Knee Raise (25/15)
Cardio Class (6:00P)- Tuesday 10/01/18
Partner WOD- Start on any circuit. 1 min rest after circuit is complete.
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C1: 3 Rounds each.
400M-Bike
Partner holds plank
C2: 3 Rounds each.
300M- Rower
Partner hold V-sit
C3: 3 Rounds.
15X- Synchronized Burpees
15X- Sync. Sit-ups
