Friday 10/30/20- Workout

Friday 10/30/20- Workout

Complete strength in any order. 3X1@85-90% or 3X10@RPE7 on both. Front Squat Conventional Deadlift *20 min cap. Complete: 8-10-12-10-8. Pause BB Bent-over Row TRX Single Arm Row RL=2 Neg. DB Bicep Curl (25/15’s) ISO Superman Hold (30 sec)

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Thursday 10/29/20- Workout

Thursday 10/29/20- Workout

Bench Press- 3XAMRAP@65% or 135/85 *14 min cap. Start on any circuit once done. C1: 4 sets. Rest 90 sec after set. 5X- Incline Bench (185/105) AMRAP- Dropset to 135/85 C2: 12-10-8-6. Rest 1 min after set. One Arm Elevated Push-up RL=1 One Arm DB Push Press (35/25) RL=1 C3: 12-10-8-6. No rest. Plate OH […]

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Wednesday 10/28/20- Workout

Wednesday 10/28/20- Workout

EMOM for 4 min on each. 2 min rest between. C1: 10X on each. DB Snatch (55/35) RL=2 BB Lateral Jump-over RL=1 C2: 10X on each. Wall Ball (20/14) Burpees C3: 10X on each. TRX Pike Bicycle RL=1 C4: 10X on each. Bike or Row (cals) Weighted Hanging Knee Raise (25/15)

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Tuesday 10/27/20- Workout

Tuesday 10/27/20- Workout

Conventional Deadlift- Est. a 10RM or 5X8@RPE7 *15 min cap. Start on either circuit once done. C1: 5 sets. Rest 60-90 sec after set. 5X- Neg. Pull-ups 15X- TRX High Row 15X- Plate Hammer Curl (45/35) C2: 4 sets. No rest. 15X- BB Hip Thrust (135/105) 15X- Split Leg Lunge Jump RL=1 15 cal- Bike […]

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Monday 10/26/20- Workout

Monday 10/26/20- Workout

Pause Front Squat- 5X3 build to RPE10. or 5X6@RPE7 *16 min cap. 2 sec pause. Start on any circuit: C1: 4 sets. Rest 60-90 sec after set. 5X- Bench Press (70% or 135/85) 15X- DB OHP Press (35/25’s) 15X- Diamond Push-up C2: Complete: 30-25-20-15-10. WB Bear Hug Squat (20/14) Mountain Climber RL=1 WB Core Twist […]

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Saturday 10/24/20- Workout

Saturday 10/24/20- Workout

Partner WOD for time. Complete in order: C1: 60X- Sumo Deadlift (225/185 or 165/125) 120X- Jump Squats C2: 60X- Bench Press (225/125 or 165/85) 120X- Push-ups C3: 60X- DB Thruster (35/25’s) 120X- Sit-ups C4:60 cal- Bike or Row (one works, one rests)*Reps are combined. Both can work at the same time.

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