Friday 01/18/19- Workout
Pause High Bar Back Squat- 4X3@70% or RPE4
*18 min cap.
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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)
Cardio Class (5:30P)- Thursday 01/17/19
AMRAP 30 Min:
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10X- Cone Side Shuffle (10Y=1X)
200M- Row
10X- Starfish Sit-up LR=1
300M- Bike
10X- WB Core Twist LR=1 (20/14)
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.
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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)
Wednesday 01/16/19- Workout
Complete: 10-20-30-20-10
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Alt. DB Snatch (55/35) LR=2
Jump Rope (X10)
Mountain Climbers LR=1
TTB or Leg Raise
Hang from Rig (1 min)
