Friday 04/16/21- Workout
Isaiah ReeceFront Squat- 3X3@75% or 3X8@RPE8 |
*15 min cap. |
Complete 10 rounds: |
8X- Pull-ups |
8X- DB Bent-over Row (55/35) RL=1 |
8X- DB Hammer Curl (25/15’s) |
8 cal- Bike or […] |
Front Squat- 3X3@75% or 3X8@RPE8 |
*15 min cap. |
Complete 10 rounds: |
8X- Pull-ups |
8X- DB Bent-over Row (55/35) RL=1 |
8X- DB Hammer Curl (25/15’s) |
8 cal- Bike or […] |
Bench Press- 10X10@55-65% or RPE6. |
*20 min cap. |
Complete circuits in order for time. Rest 2-3 min between. |
C1: 8X10. |
DB Incline Bench (55/35’s) |
Push-ups |
C2: 6X10. |
BB OHP […] |
Start on any circuit:
C1: 4 sets. Rest 90 sec after set.
20X- BB Hip Thrust (135/105)
10X- MB Pause Hip Abduction RL=1
Sumo Deadlift- 5X5 Build to RPE10. or 5X10@RPE6 |
*16 min cap. |
Start on any circuit below: |
C1: 4 sets. Rest 1 min after set. |
8X- Inclined […] |
Tempo Bench Press- 5X3@80% or 5X8@RPE6
*16 min cap. 3-2-1 tempo
Once done, complete 5 Rounds of:
4X- BB Front Squat (225/165) […]
BB Strict OHP- 2X5@65%, 2X3@75%, 2X1@RPE10 or 5X12@RPE6.
*15 min cap.
Partner WOD for time. Complete circuits in order:
C1: 30-20-10.
Wall Ball […]
Front Squat- 5X5@65% or 5X12@RPE7
*16 min cap.
AMRAP in 18 min:
5X- Sumo Deadlift (185/155) (135/105)
10X- TTB
5X- Dual Suitcase Row […]
Bench Press- 6X4@75% or 6X10@RPE6.
*18 min cap.
Start on any circuit:
C1: 4X8. Rest 1 min after set.
Alt. DB Tricep Skull […]
Start on any circuit:
C1: 4X8. Rest 1 min after set.
Weighted Platform Reverse Lunge (55/35) RL=1
TRX Single Hamstring Curl RL=1
C2: […]
Sumo Deadlift- 4X5@60% or 4X10@RPE6.
*15 min cap.
Complete for time: 10-15-20-15-10.
Run 400Y
Strict Pull-ups
Burpees
Sit-ups