Saturday 01/26/19- Workout
Bench Press- 10X10@ 50% or RPE7
*22 min cap.
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Partner WOD for time. Complete 150 Reps combined on
each movement. Start on any.
E1: DB Bench Press (55/35’s)
E2: Push-ups (Floor to Lockout)
E3: WB Sit-up Toss (20/14)
Friday 01/25/19- Workout
High Bar Back Squat- 3 Reps @ 65/70/75/80/85% or 5X8@RPE5
*20 min cap.
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Once done, complete in any order below:
C1: 25-20-15-10.
Single DB Push Press (55/35)
Wall Ball (20/14)
Bike or Row (cals)
C2: 25-20-15-10.
Starfish Sit-up LR=1
Declined Leg Raise
Ceiling Touch
Cardio Class (5:30P)- Thursday 01/24/19
Complete 75 Reps on each. Any order/rep scheme.
Every 3 min, stop and do 5 Burpees.
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DB Thruster (35/25’s)
Bike (cals)
Sit-up
Skier Lunge (LR=1)
KB Swing (45/25)
Row (cals)
Thursday 01/24/19- Workout
8 Min EMOM on each. Rest 2 min between circuits.
C1:
8X- Conventional Deadlift (135/105) (95/65)
10X- Burpee Over Bar
C2:
8X- TTB or Leg Raise
100X- Jump Rope (scale 50X)
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Once done, complete 5X10 below. Rest as needed.
Incline DB Row (55/35’s)
TRX Reverse Fly
DB Bicep Curl (25/15’s)
