Wednesday 01/23/19- Workout
Bench Press- 6X5 build to heaviest load.
*20 min cap.
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Once done, start on either circuit below:
C1: 4 sets. Rest 1 min after set.
10X- BB Incline Bench (RPE6)
AMRAP- Push-ups
C2: 4 sets. Rest 1 min after set.
15X- KB Floor Skull Crusher (55/35)
15X- TB Tricep Press-down
8X- DB Side Arm Raise (25/15’s)
Monday 01/21/19- Workout
AMRAP- 35 Min:
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10X- BB Strict OHP (50% or 95/55)
10X- BB Bent-over Row (same as OHP)
10X- DB Bench Press (55/35’s)
15X- Weighted Ceiling Touch (20/14)
15X- Weighted Reverse Crunch (20/14)
12 cal- Bike
12 cal- Row
Cardio Class (9:00A)- Saturday 01/19/19
Start on either circuit. Rest as needed.
C1: 20-18-16-14.
Sit-ups
Bicycle LR=1
Step-ups LR=2
Bike (cals)
C2: 20-18-16-14.
Wall Ball (14/10)
Lying Leg Raise
Starfish Sit-up LR=1
Row (cals)
Saturday 01/19/19- Partner Workout
Partner WOD for time. Must be done in order.
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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)
