Friday 12/31/21- Workout
Isaiah ReeceBench Press- Est. a 5RM or 5X10@RPE6. |
*15 min cap. |
Complete 3 Rounds: |
Push-up Ladder (1st=10X, 2nd=15X, 3rd=20X) |
10X- BB Push Press (135/105) |
15X- DB Tricep Skull […] |
Bench Press- Est. a 5RM or 5X10@RPE6. |
*15 min cap. |
Complete 3 Rounds: |
Push-up Ladder (1st=10X, 2nd=15X, 3rd=20X) |
10X- BB Push Press (135/105) |
15X- DB Tricep Skull […] |
Start on any circuit: |
C1: 4 sets. Rest 1 min after set. |
5X- Chin-ups (RPE10) |
25X- M.B. Plank Side Shuffle RL=1 |
C2: 4 sets. Rest 1 […] |
Front Squat- Est. a 10RM or 4X12@RPE7. |
*14 min cap. |
EMOM until caught. Start a 1 rep, climb by 1 each round: |
Burpee |
EC: In order. |
50X- […] |
Complete the BB Complex: 5X3 Build to RPE10 |
5X- Thruster |
3X- Push Press |
1X- Strict OHP |
*14 min cap. |
Start on either circuit: |
C1: 5 sets. Rest 60-90 […] |
Conventional Deadlift- Est. a 3RM or 5X12@RPE6 |
*15 min cap. |
Complete 4 Rounds: |
3X- Front Squat (80% or 135/105) |
6X- Weighted Step-ups (55/35’s) RL=1 |
9X- Pause M.B. […] |
Start on any circuit. Complete 4 sets. Rest 60-90 sec after set. |
C1: |
10X- Bench Press (185/125) |
AMRAP- KB OH Tricep Ext (55/35) |
C2: |
10X- Reverse Grip […] |
“12 Days of Fitmas”
1X- Conventional Deadlift (315/265) (225/175) |
2X- Pull-ups |
3X- DB Thrusters (55/35’s) |
4X- Burpees Over Bar |
5X- Wall Ball (20/14) |
6X- […] |
Front Squat- 5X4@70% or 4X15@RPE6. |
*15 min cap. |
4 min AMRAP on each movement. 2 min rest between. |
E1: |
Bike or Row |
E2: |
Burpees Over Box |
E3: |
DB Snatch (55/35) […] |
Pause Bench Press- 5X2 Build to RPE10 or 4X10@RPE7. |
*15 min cap. |
AMRAP in 20 min. Start at 2 reps, climb by 2 each […] |
Conventional Deadlift- 5X2@80% or 5X10@RPE7. |
*16 min cap. |
Complete 3 Rounds: |
10X- Single DB Front Squat (55/35) RL=1 |
10X- Platform Reverse Lunge (55/35) RL=1 |
1 Min- Wall […] |