Tuesday 01/15/19- Workout
Sumo Deadlift- 2X3@75%, 2X2@85%, 2X1@95% or 6X5@RPE5
*20 min cap.
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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)
Monday 01/14/19- Workout
Bench Press- Est. a 10RM or 5X8@RPE6
*18 min cap.
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Once done, start on either circuit:
C1: 18-15-12-9. Rest 1 min after set.
BB Front Squat (115/85)
Wall Ball (20/14)
Crunches
C2: 18-15-12-9. Rest 1 min after set.
DB Incline Bench (55/35’s)
Burpees
Toe Touches
Cardio Class (9:00A)- Thursday 01/12/19
Partner Workout for time. Complete total reps/distance combined. Your team can start on any movement. One rests, one works.
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2000M- Row
3000M- Bike
1000X- Jump Rope
100X- Sit-ups
Saturday 01/12/19- Workout
Sumo Deadlift- 100 Reps @ 40% or 115/85
*Every time you set it down, 8 Bar Facing Burpees.
16 Min Cap.
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Once done, complete 3 Round below:
5X- Farmers Walk (55/35’s) 20Y=1X
10X- Chin-ups
15X- Sit-ups
