Wednesday 12/01/21- Workout
Isaiah ReeceConventional Deadlift- Est. a 5RM or 4X12@RPE6. |
*15 min cap. |
Start on either circuit: |
C1: 4 sets. Rest 1 min after set. |
5X- Bulgarian Lunge (70/55’s) […] |
Conventional Deadlift- Est. a 5RM or 4X12@RPE6. |
*15 min cap. |
Start on either circuit: |
C1: 4 sets. Rest 1 min after set. |
5X- Bulgarian Lunge (70/55’s) […] |
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 […] |
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 […] |
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 […] |
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- […] |
Bench Press- Est. a 10RM or 4X12@RPE6.
*16 min cap.
Complete: 10-10-8-8-6-6. Rest as needed.
BB Front Squat (50% or 115/95)
DB Floor […]
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 […] |
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: […] |
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 […] |
Bench Press- 3X5@65% & 1XAMRAP@65% or 4X12@RPE6. |
*16 min cap. |
Complete: 20-18-16-14-12 on each. Rest 1 min after set. |
C1: |
Close Grip Bench Press (135/95) |
Inclined Tricep […] |