Monday 06/01/20- Workout

Monday 06/01/20- Workout

HB Back Squat- Est. a 3RM or 5X5@RPE4 *16 min cap. Start on any circuit. C1: 4 sets. Rest 1 min after set. 5X- Single Leg Stand-up (35/25) 30 sec- ISO Lunge Hold C2: 5 sets. Rest 1 min after set. 10X- DB Bench Press (70/45’s) 15X- TRX Tricep Skull Crusher C3: For time: 30-20-10 Run 400Y Squats Push-ups

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Saturday 05/30/20- Workout

Saturday 05/30/20- Workout

Conventional Deadlift- Est. a 5RM or 5X8@RPE5 *15 min cap. Partner WOD for time. C1: 12-10-8-6. Conventional Deadlift (135/105) (95/65) Burpees Over Bar *One works one rests. C2: 1600Y Run *One works one rests.

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Friday 05/29/20- Workout

Friday 05/29/20- Workout

Tempo Bench Press- 4X6@60% or RPE6 *16 min cap. 3-2-1 tempo. Start on either circuit: C1: 4 Rounds. Rest if needed. 4X- Plate OH Walk (45/35) *10 Push-ups at each cone. 100X- Jump Rope C2: 4X10. Rest if needed. DB Hanging Leg Raise (25/15) DB OH Sit-up (25/15) DB Core Twist (25/15) RL=1

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Thursday 05/28/20- Workout

Thursday 05/28/20- Workout

Conventional Deadlift- 3X3@65%, 3X1@RPE10 or 5X6@RPE5 *16 min cap. Start on any circuit once done. C1: 4 sets. Rest 1 min after set. 5X- Pull-ups (RPE10) 10X- Reclined DB Bicep Curl (25/15’s) C2: 4 sets. Rest 1 min after set. 5X- Single KB Suitcase Row (55/35) 10X- KB Hammer Curl (55/35) C3: 4 sets. Rest 1 min after set. 80Y- Farmers Walk […]

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Tuesday 05/26/20- Workout

Tuesday 05/26/20- Workout

Build to RPE10 on the BB Complex: 1X- Strict OHP 3X- Push Press *14 min cap. Start on any circuit once done. C1: 4 sets. Rest 90 sec after set. 5X- Bench Press (185/105) Dropset to AMRAP (135/85) C2: 4 sets. Rest 90 sec after set. 5X- KB OH Tricep Ext (55/35) AMRAP- DB Floor Skull Crusher (25/15’s) C3: 4 Rounds for time. Run […]

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Friday 05/22/20- Workout

Friday 05/22/20- Workout

Pause Bench Press- 5X5@60% or RPE5 *16 min cap. 2 sec pause. Start on any circuit. C1: 4 sets. Rest 1 min after set. 15X- KB Inclined Row (45/35’s) 10X- TRX Bicep Curl C2: 4 sets. Rest 1 min after set. 15X- DB Floor Chest Press (55/35’s) 10X- DB Tricep Kickback (25/15) C3: 3 Rounds for time: 250M- Bike 200X- Jump Rope 15X- V […]

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