Friday 01/11/19- Workout
Strict OHP- 4X8@RPE6
*14 Min Cap.
–
Complete for time below:
C1: 14-12-10-8-6.
DB Floor Press (55/25’s)
BB Thruster (95/65)
Rest 2 min then do,
C2: 100 Reps on each in order.
Push-ups (chest to deck)
Air Squat
Cardio Class (5:30P)- Thursday 01/10/19
8 Min AMRAP on each circuit below. Rest 2 min between circuits.
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C1:
Bike 400M
10X- Alt. DB Snatch (35/25)
C2:
Row 300M
10X- Wall Ball (14/10)
C3:
10X- Bar Facing Burpee
15X- BB Core Roll-out
Thursday 01/10/19- Workout
Start on any circuit below:
–
C1: 5 sets. Rest 30-60 sec after set.
10X- TRX Y’s
15X- TB Reverse Fly
C2: 12-12-10-10-8-8. Rest 30-60 sec after set.
DB Bicep Curl (25/15’s)
KB Tricep Skull Crusher (55/35)
C3: 4 sets. No Rest.
20X- Bicycle LR=1
20X- Weighted Core Twist LR=1 (35/25)
8X- Burpees
15 cals- Bike or Row
Wednesday 01/09/19- Workout
Sumo Deadlift- 6X3@80% or RPE6
*18 min cap.
–
For time: 16-14-12-10-8
Conventional Deadlift (50% or 135/85)
Pull-ups
TTB or Leg Raise
