Wednesday 07/01/20- Workout

Wednesday 07/01/20- Workout

Pause Low Bar Back Squat- 4X5@60% or RPE5 *18 min cap. 2 sec pause. Start on either circuit. C1: 5 sets. Rest 90 sec after set. 8X- Stationary Lunge (35/25’s) 1 min- Wall Sit C2: 3X15. No Rest. Declined Leg Raise Ceiling Touch BB Core Roll-out Finish with 800Y Run.

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Tuesday 06/30/20- Workout

Tuesday 06/30/20- Workout

Pause Bench Press- 5X5 build to RPE10. *16 min cap. 3 sec pause. Start on any circuit. C1: 15-12-9-6. Rest 1 min after set. BB Incline Bench (185/105) (135/65) KB OH Tricep Ext (55/35) C2: 15-12-9-6. Rest 1 min after set. DB Bent-over Row (55/35’s) DB Bicep Curl (25/15’s) C3: For time: 20-15-10-5. Pull-ups Push-up Sit-ups EC: For time: 20-15-10-5Run 400YBurpees

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Saturday 06/27/20- Workout

Saturday 06/27/20- Workout

BB Push Press- 3X3@75-85% or 3X6@RPE5 *14 min cap. Complete 50 reps on each for time. Any order/rep scheme. DB Bench Press (55/35’s) Chin-ups DB Floor Chest Press (55/35’s) BB Bent-over Row (95/65) *Every 2 min stop, and do 5 Burpees.

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Friday 06/26/20- Workout

Friday 06/26/20- Workout

Low Bar Back Squat- 4X5@50% or RPE4 *15 min cap. Start on any circuit below: C1: 12-10-8-6. Rest 1 min after set. Declined DB Hamstring Curl (35/25) KB Goblet Squat (55/35) C2: 3X10. Rest 1 min after set. MB Straight Leg Abduction Banded Straight Leg Adduction C3: 3@20sec. No rest. ISO Bird-dog Side Plank

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Tuesday 06/23/20- Workout

Tuesday 06/23/20- Workout

Conventional Deadlift- 3X3@75%, 3X1@90% or 6X8@RPE5 *16 min cap. Complete circuits in any order. C1: 4 sets. Rest 90 sec after set. 10X- BB Inverted Row 15X- TRX High Row 10X- DB Bicep Curl (25/15’s) C2: 4 sets. Rest 90 sec after set. 10X- Sumo Deadlift (165/125) 15X- Side Lying Hip Raise 10X- Alt. Reverse Lunge EC: For time: 20-15-10-5KB Swing (55/35)TTB

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