Friday 02/01/19- Workout

Friday 02/01/19- Workout

Complete strength in any order. Build to 3RM or 5X6@RPE5. *20 min cap.   Strict OHP Bench Press – Death by EMOM: Push-ups (floor to lockout) *1st=5X, 2nd= 10X, 3rd= 15X… – Once done, complete: 500X- Jump Rope 50X- Wall Balls (20/14) 50X- Burpees

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Thursday 01/31/19- Workout

Thursday 01/31/19- Workout

Front Squat- 4X8@60% or RPE6 *18 min cap. – 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

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Tuesday 01/29/19- Workout

Tuesday 01/29/19- Workout

Incline Bench Press- 6X5 build to heaviest load. *22 min cap. – Once done, complete circuits in order below:   C1: 4 sets. Rest 30-60 sec after set. 10X- DB Floor Chest Press (55/35’s) 1 Min- Seated Plate OH Hold (45/35)   C2: For time: 20-18-16-14…2 Push-up Sit-up Jump Rope (X10)

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Monday 01/28/19- Workout

Monday 01/28/19- Workout

Tempo HB Back Squat- 4X5@60% or RPE5 *18 min cap. 3/2/1 Tempo. – Once done, start on any circuit below:   C1: 12-10-8-6. Rest 1 min after set. DB Step-up (35/25’s) DB Thruster (35/25’s)   C2: 4X15. Rest 1 min after set. MB Squatted Side Step MB Glute Bridge MB BB Stiff Leg Deadlift (95/65)

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