Tuesday 11/30/21- Workout

Tuesday 11/30/21- Workout

Bench Press- 6X4@70% or 4X12@RPE6. *15 min cap. Start on any circuit: C1: 4 sets. Rest 1 min after set. 5X- DB Incline Bench (RPE10) AMRAP- Hand Release Push-ups C2: 4 sets. Rest 1 min after set. 5X- Pause Chin-ups (RPE10) AMRAP- DB Bicep Curl (25/15’s) C3: For time: 20-16-12-8. DB Push Press (35/25’s) DB […]

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Monday 11/29/21- Workout

Monday 11/29/21- Workout

Front Squat- 3X3@75% or 3X10@RPE6. *15 min cap. Start on either circuit: C1: 3 Rounds. Rest 1 min after set. 5X- Stationary Lunge (70/55’s) RL=1 20X- Jump Squat 45 sec- Wall Sit C2: AMRAP in 10 min: 10X- Step-up RL=1 10X- Burpees 10X- Sit-ups

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Saturday 11/27/21- Workout

Saturday 11/27/21- Workout

Complete circuits in any order: C1: 5 sets. Rest 1 min after set. 5X- Bench Press (60% or 135/85) AMRAP- DB Skull Crusher (25/15’s) C2: 5 sets. Rest 1 min after set. 5X- Strict OHP (60% or 95/75) AMRAP- DB Side Arm Raise (25/15’s) C3: For time: 20-16-12-8. Wall Ball (20/14) WB Core Twist RL=1 […]

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Wednesday 11/24/21- Workout

Wednesday 11/24/21- Workout

Complete in any order/rep scheme: 75X- Conventional Deadlift (135/115) 75 cal- Bike or Row 50X- Weighted Reverse Lunge (55/35’s) RL=1 50X- KB Inclined Row (55/45’s) 25X- Chin-ups 25X- DB Bicep Curl (25/15’s) *Every 3 min, stop and do 8 Burpees.

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Monday 11/22/21- Workout

Monday 11/22/21- Workout

Conventional Deadlift- 5X4@70% or 5X8@RPE7. *16 min cap. Complete: 10-8-6-4-2 Pull-ups Dual KB Swing (55/45’s) DB Bent-over Row (55/35) RL=1 DB Snatch (70/55) RL=2 Bike or Row (calsX2) EC: For time: 15-12-9-6. TTB Burpees

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Saturday 11/20/21- Workout

Saturday 11/20/21- Workout

Partner WOD for time: C1: 25-20-15. DB Thruster (35/25’s) *Partner holds Wall Sit C2: 25-20-15. Step-ups (25/15’s) RL=1 *Partner holds Plank C3: 25-20-15. Hand Release Push-ups  *Partner holds plate OH (45/35) C4: 50X- Sync. Burpees

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Friday 11/19/21- Workout

Friday 11/19/21- Workout

BB Front Squat- 3X5@60% or 3X10@RPE7. *14 min cap. Start on any circuit: C1: 3X15. Rest 1 min after set. TRX Box Hamstring Curl  KB Deficit Sumo Squat (100/70) 30 sec- Side Plank Adductor Hold C2: 3X10. Rest 1 min after set. BB Reverse Grip Row (115/95) Dual DB Lat Pull-over (35/25’s) KB Hammer Curl […]

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