Saturday 01/19/19- Partner Workout

Saturday 01/19/19- Partner Workout

Partner WOD for time. Must be done in order. – C1: 3 Rounds 200X- Jump Rope *Partner holds V-sit   C2: 4 Rounds 12X- Pull-ups *Partner holds KB’s (55/35’s)   C3: 4 Rounds 12X- DB Bench Press (55/35’s) *Partner holds plate OH (45/35)

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Friday 01/18/19- Workout

Friday 01/18/19- Workout

Pause High Bar Back Squat- 4X3@70% or RPE4 *18 min cap. – Complete circuits in order below:   C1: 4 sets. Rest 1 min after set. 1 Min- Weighted Wall Sit (35/25) 10X- Single Leg Deadlift (35/25)   C2: 5 Rounds for time. 20X- Jump Squats 8X- Bar Facing Burpees 10X- BB Core Roll-out (135/105)

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Thursday 01/17/19- Workout

Thursday 01/17/19- Workout

Complete strength in any order. Bench Press- 6X4@75% or RPE6 Strict OHP- 5X8@60% or RPE5 *22 min cap. – AMRAP 16 Min. Start at 2 Reps, climb up by 2 each round until time is up.   Plate OH Sit-up (35/25) DB Burpee Thruster (35/25’s) DB Floor Press (55/35’s)

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Tuesday 01/15/19- Workout

Tuesday 01/15/19- Workout

Sumo Deadlift- 2X3@75%, 2X2@85%, 2X1@95% or 6X5@RPE5 *20 min cap. – Once done, start on either circuit below:   C1: 20-15-10-5. Rest 1 min after set. KB Swings (55/35) Banded Goblet Squat (55/35)   C2: 20-15-10-5. Rest 1 min after set. Pull-up TRX Low Row DB Hammer Curl (25/15’s)

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