Saturday 01/05/19- Workout
High Bar Back Squat- 5X5@RPE7
*16 min cap.
–
Complete 5 Rounds below:
10X- KB Front Squat (55/35’s)
45 sec.- ISO Leg Extension w/ Plate (45/35)
Run 400Y
Friday 01/04/19- Workout
Conventional Deadlift- 8X3@70% or RPE5
*16 min cap.
–
Once done, start on either circuit below:
C1: 5 sets. Rest 1 min after set.
5X- Pause Pull-up (3 sec at top)
10X- DB Bent-over Row (35/25)
C2: 4 sets. Rest as needed.
10X- TRX Bicep Curl
15X- Plate Hammer Curl (35/25)
45 sec- ISO Superman
200M- Row
Cardio Class (5:30P)- Thursday 01/03/19
Complete 4 rounds of:
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500M- Bike
8X- Cone Side Shuffle (10Y=1X)
250M- Row
10X- Split Leg Lunge Jump (LR=1)
*Every 3 min, stop and do 5 Burpees.
Thursday 01/03/18- Workout
Bench Press- 4XAMRAP@65% or 135/65
*18 min cap.
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Start on either circuit below:
C1: 4X8. 3 sec Negatives. Rest 1 min after.
DB Incline Bench (55/35’s)
KB Floor Skull Crusher (55/35)
C2: 5 sets. Rest 30-60 sec after.
5X- BB Strict OHP (RPE8)
15X- KB OH Tricep Ext. (45/25)
