Tuesday 07/30/19- Workout
Bench Press- Est. a 10RM or 5X10@RPE7
*18 min cap.
Once done, complete circuits in any order:
C1: 14-12-10-8-6. Rest 1 min after set.
DB Bench Press (55/35’s)
Chin-ups
C2: 14-12-10-8-6. Rest as needed.
DB Tricep Skull Crusher (25/15’s)
DB Bicep Curl
DB OHP
DB Sit-up
Monday 07/29/19- Workout
Complete: 6-8-10-12-10-8-6
BB Front Squat (50% or 135/85)
DB Stationary Lunge (55/35’s)
Wall Ball (20/14)
1Min- Wall Sit
Bike or Row (400M)
Saturday 07/27/19- Workout (NO CARDIO CLASS)
Incline Bench- 6X10@RPE10
*18 min cap.
Once done, complete: 6-8-10-8-6.
DB Bench Press (70/35’s)
Plate OH Walk (45/35)
*5 Push-ups @ each cone (20Y=1X)
DB Push Press (55/35’s)
Friday 07/26/19- Workout
Low Bar Back Squat- 2X5@60%, 2X3@70%, 2X1@80% or 6X10@RPE8
*20 min cap.
30 MIN CAP- Try to complete 4 Rounds of:
100Y- Walking Lunge
100Y- Run
9 cal- Bike or Row
12X- BB Core Roll-out (135/105)
15X- DB Front Squat (55/35’s)
18X- BB Lateral Jump Over RL=1
