Saturday 12/18/21- Workout
Isaiah ReeceComplete 4 Rounds: |
10X- L.B. Back Squat (185/155) |
20Y- Farmers Walk (70/55’s) |
10X- KB Swing (70/55) |
20Y- Farmers Walk |
10 cal- Bike or Row |
20X- DB Snatch (35/25) […] |
Complete 4 Rounds: |
10X- L.B. Back Squat (185/155) |
20Y- Farmers Walk (70/55’s) |
10X- KB Swing (70/55) |
20Y- Farmers Walk |
10 cal- Bike or Row |
20X- DB Snatch (35/25) […] |
Front Squat- Est. a 3RM or 4X10@RPE6. |
*15 min cap. |
Complete: 9-12-15-12-9. |
Bench Press (185/125) |
DB Push Press (55/35’s) |
DB Side Arm Raise (25/15’s) |
Burpees |
DB Tricep Kick-back (25/15) […] |
Complete in any order. 4X10 Rest 1 min after set. |
C1: |
DB Inclined Hamstring Curl (35/25) |
Neg. BB Stiff Leg Deadlift (135/105) |
C2: |
Pull-ups |
TRX Fall-out |
C3: |
DB Bicep Curl […] |
Complete: 30-25-20-15-10.
Plate Bear Hug Step-ups RL=1 (35/25)
Row (400M)
DB Bench Press (55/35’s)
Bike (400M)
BB Thruster (95/75)
Run 400Y
Conventional Deadlift- Est. a 10RM or 4X12@RPE6. |
*14 min cap. |
Complete 4 Rounds: |
5X- Bulgarian Lunge (70/55’s) RL=1 |
5X- Pause BB Inverted Row |
Run 200Y |
10X- Single Foot […] |
Complete in any order. 3X2@80% or 3X6@RPE5. |
Pause BB Front Squat |
Pause Bench Press |
*20 min cap. |
Complete 3 Rounds: |
5X- DB Incline Bench (70/45’s) |
1X- KB OH […] |
Partner WOD for time: |
E1: 75X. |
Sync. BB Squat (135/105) |
E2: 75X. |
Sync. Push-up |
E3: 50X. |
Sync. Lunge RL=1 |
E4: 50X. |
Sync. Sit-up |
E5: 25X. |
DB Thruster (35/25’s) |
E6: 25 cal |
Bike or Row |
Conventional Deadlift- 6X3 Build to RPE10 or 5X10@RPE6. |
*15 min cap. |
Complete 4 Rounds: |
5X- Pull-ups (RPE10) |
5X- BB Reverse Lunge (135/105) RL=1 |
10X- KB Inclined High […] |
Bench Press- 4X3@80% or 4X10@RPE6. |
*15 min cap. |
E2MOM until caught. Start @ 3 reps, climb by 3 each round. |
DB Front Squat (70/55’s) |
DB Floor […] |
Start on any circuit: |
C1: 4X10. Rest 1 min after set. |
DB Bent-over Row (55/35) RL=1 |
TRX Reverse Fly |
C2: 4X10. Rest 1 min after set. |
BB […] |