Tuesday 12/31/19- Workout

Tuesday 12/31/19- Workout

BB Push Press- 5X3 build to RPE10. *15 min cap. Start on either circuit once done: C1: 5X10. Rest 1 min after set. Bench Press (60% or 135/85) DB Tricep Kickback (25/15) C2: 3 sets. Rest 1 min after set. 30 sec.- Iso Lunge Hold (35/25’s) 10X- Goblet Side Lunges (35/25) C3: 3 sets. No rest. 15X- Plate OH Sit-up (35/25) 30 sec.- […]

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Monday 12/30/19- Workout

Monday 12/30/19- Workout

LB Back Squat- 5X5@65-75% or RPE5 *16 min cap. Start on either circuit once done: C1: 3 sets. Rest 1 min after set. 5X- Weighted Bulgarian Lunge (55/35’s) 20X- Banded Goblet Squat (55/35) C2: 3 sets. Rest 1 min after set. 5X- Pause BB Bent-over Row (135/105) 10X- TRX Reverse Fly 15X- DB Hammer Curls (25/15’s) C3: 12-10-8-6. For time. Alt. DB Snatch […]

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Saturday 12/28/19- Workout

Saturday 12/28/19- Workout

Bench Press- 3XAMRAP@50% or 135/85 *14 min cap. Partner WOD for time. Complete in order. One works, one rests. Reps are combined. 40X- BB Thruster (55/75) 80X- DB Bench Press (70/45’s) 120X- Push-ups (floor to lockout) 160X- WB Bear Hug Squats (20/14)

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Friday 12/27/19- Workout

Friday 12/27/19- Workout

Start on any circuit: C1: 5X8. Rest 1 min after set. Pull-ups Landmine High Row (35/25) C2: 4X15. Rest 1 min after set. TRX Bicep Curl Plate Reverse Grip Curl (45/35) C3: 4 Sets. No rest. 10X- BB Core Roll-out (185/165) 6X- Single KB Farmers Walk (55/35) 20 Cal- Row

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Thursday 12/26/19- Workout

Thursday 12/26/19- Workout

Pause Low Bar Back Squat- 5X4@70% or RPE5 *18 min cap. Start on either circuit. C1: 5 sets. Rest 1 min after set. 5X- BB Reverse Lunge (135/105) 15X- Stiff Leg DL (55/35’s) C2: 4 sets. No Rest. 10X- Starfish Sit-up RL=1 15X- Ceiling Touch 45 sec- Hollow Hold 150X- Jump Rope

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Monday 12/23/19- Workout

Monday 12/23/19- Workout

Bench Press- Est. a 1RM or 5X8@RPE6 *16 min cap. Once done, complete 4 Rounds of: 10X- DB Floor Chest Press (55/35’s) 10X- BB OHP Press (95/75) 15X- KB Skull Crusher (55/35) 15X- Plate Side Arm Raise (15/10’s) 20 cal- Bike or Row

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