Friday 01/31/20- Workout

Friday 01/31/20- Workout

8 MIN EMOM on each circuit. 2 min rest between. C1: 5X- Conventional Deadlift (165/125) (135/85) 5X- Burpees Over Bar C2: 5X- Pull-ups 10X- KB Swing (55/35) C3: 5 cal- Bike or Row 10X- Starfish Sit-up RL=1

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Thursday 01/30/20- Workout

Thursday 01/30/20- Workout

BB Strict OHP- 3X3@65%, 3X1@RPE10 or 6X8@RPE6 *18 min cap. AMRAP in 25 Min: 5X- BB Front Squat (225/175) (165/115) 15X- Wall Ball (20/14) 5X- Incline DB Bench Press (55/35’s) 15X- KB Tricep Skull Crusher (55/35)

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Wednesday 01/29/20- Workout

Wednesday 01/29/20- Workout

Pause Sumo Deadlift- 5X4@65% or RPE5 *18 min cap. 2 sec pause. Complete 4 Rounds: 5X- TRX Inverted Row 10X- Plate Reverse Fly (15/10’s) 15X- DB Hammer Curl (25/15’s) 10X- BB Core Roll-out (135/105) 5X- TTB or Hanging Leg Raise

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Tuesday 01/28/20- Workout

Tuesday 01/28/20- Workout

Pause Bench Press- 5X3@80% or RPE4 *18 min cap. 3 sec pause. EMOM- 5 Min on each circuit. Rest 2 min after. C1: 5X- BB Strict OHP (95/65) 15X- Push-ups (floor to lockout) C2: 5X- Burpees 15X- V Sit-ups

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Friday 01/24/20- Workout

Friday 01/24/20- Workout

Bench Press- 3X5@65%, 3X3@75%, 3X1@RPE10. *20 min cap. Start on either circuit: C1: 3X10. Dropeset to AMRAP. Rest 90 sec after set. DB Bench Dropsets (70/35’s) C2: 3 Rounds. 4X- KB OH Walk (35/25’s) *At each cone, perform 10 Push-ups and 10 Sit-ups. Bike 500M

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Thursday 01/23/20- Workout

Thursday 01/23/20- Workout

Front Squat- 4X8@RPE8. *16 min cap. Start on either circuit once done. C1: 4 sets. Rest 1 min after set. 1 Min- Banded Squat Hold 20X- Banded Hip Extension 10X- Alt. Reverse Lunge RL=1 C2: 4X15. No rest. Decline Leg Raise Ceiling Touch Bicycle RL=1

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