Monday 11/26/18- Workout
Complete strength in any order. *20 Min Cap.
30X- BB Front Squats (50% or 95/65)
45X- BB Strict OHP (50% or 75/35)
–
Once done complete: 20-15-10-5
DB Thruster (35/25’s)
DB Floor Press (55/25’s)
Jump Rope (X10)
Sit-ups
Saturday 11/24/18- Partner WOD (No Cardio)
Partner WOD for time.
Complete 100 Reps on each. Any order/rep scheme.
Pull-ups
KB Swing (55/35)
Sit-ups
1600Y Run
Burpees
*One partner works, one rests.
*Reps are combined. One can do more than other.
Friday 11/23/18- Workout
BB Push Press- 5X5@60% or RPE5
*16 min cap.
–
Complete circuits in any order below:
C1: 4 sets. Rest 1 min after.
8X- Close Grip Bench (RPE10)
15X- Floor KB Skull Crusher (45/35)
C2: 4 sets. Rest as needed.
15X- Sit-up
10X- Starfish Sit-up LR=1
100X- Jump Rope
400M- Bike
Wednesday 11/21/18- Workout
Sumo Deadlift- 6X3@80% or 6X8@RPE6
*18 min cap.
–
Complete: 18-16-14-12-10. Rest as needed.
DB Plank Row (25/15)
Alt. Reverse Lunge
Pull-up
DB Bent-over Row (55/35)
Rower (Meters X10)
