Friday 12/31/21- workout

Friday 12/31/21- workout

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 Crusher (35/25’s) 50X- TRX Mountain Climber RL=1

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Thursday 12/30/21- Workout

Thursday 12/30/21- Workout

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 min after set. 10X- Pause Inclined Y’s (10/5’s) 25X- Plate Bent-over Row (45/35) C3: 3 sets. Rest 1 min after set. 10X- Plate Overhand Curl (45/35) 25X- KB Hammer […]

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Wednesday 12/29/21- Workout

Wednesday 12/29/21- Workout

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- Ceiling Touch 50X- Declined Leg Raise 2 Min- Hollow Hold

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Tuesday 12/28/21- Workout

Tuesday 12/28/21- Workout

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 sec after set. 8X- BB Neg. Incline Bench Press (135/95) 8X- DB Chest Floor Press (70/45’s) AMRAP- Diamond Push-up C2: 5 sets. Rest 60-90 sec after set. […]

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Monday 12/27/21- Workout

Monday 12/27/21- Workout

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. Side Lying Hip Raise RL=1 12X- Pause Weighted Glute Bridge (55/35) 15 cal- Bike or Row

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Friday 12/24/21- Workout (CLASS @ 5&6:00A ONLY)

Friday 12/24/21- Workout (CLASS @ 5&6:00A ONLY)

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 BB Inverted Row  AMRAP- DB Hammer Curl (35/25’s) C3: 10X- DB Seated OHP (35/25’s) AMRAP- DB Bent-over Fly (15/10’s) C4: 21-15-9. Jump Rope (X10) Split Leg Lunge Jump […]

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Thursday 12/23/21- Workout

Thursday 12/23/21- Workout

“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- KB Swing (70/55) 7X- DB Suitcase Row (55/35’s) 8X- Bike or Row (cals) 9X- TTB  10X- DB Bench Press (70/45’s) 11X- DB Front Squat (55/35’s) 12X- DB Lunges (55/35’s) RL=1

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