Friday 02/01/19- Workout
Complete strength in any order.
Build to 3RM or 5X6@RPE5. *20 min cap.
Strict OHP
Bench Press
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Death by EMOM:
Push-ups (floor to lockout)
*1st=5X, 2nd= 10X, 3rd= 15X…
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Once done, complete:
500X- Jump Rope
50X- Wall Balls (20/14)
50X- Burpees
Cardio Class (5:30P)- Thursday 01/31/19
Complete in any order. All reps must be completed before moving on.
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E1: 3200M Bike
E2: 2400M Row
E3: 80X- Step-ups (RL=2)
E3: 80X- Step-ups (RL=2)
E4: 100X- Skier Lunge (RL=1)
E5: 100X- Oblique Crunch (50 per side)
Thursday 01/31/19- Workout
Front Squat- 4X8@60% or RPE6
*18 min cap.
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Start on either circuit.
C1: 4 sets. Rest 30 sec after each set.
30 sec.- Hollow Hold
30 sec.- Side Plank Adductor Hold
C2: 25-20-15-10. No Rest.
Weighted Squat Jump (35/25’s)
Wall Sit (1 min)
TRX Hamstring Curl
Split Leg Lunge Jump LR=1
Wednesday 01/30/19- Workout
Conventional Deadlift- 5X6@60% or RPE5
*18 min cap.
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Complete 5 Rounds below:
10X- Pull-up
4X- Farmers Carry (70/45’s)
10X- TRX Low Row
4X ea.- DB Snatch (55/35)
10 cal- Bike or Row
