Saturday 10/01/22- Workout

Saturday 10/01/22- Workout

Complete in order for time: 50X- Wall Ball (20/14) 40X- Hand Release Push-up 30X- DB Thruster (35/25’s) 20X- Strict Pull-ups 10X- Burpees Over Box 20X- Strict Pull-ups 30X- DB Thruster (35/25’s) 40X- Hand Release Push-up 50X- Wall Ball (20/14)

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Friday 09/30/22- Workout

Friday 09/30/22- Workout

Pause Sumo Deadlift- 3X5@60% or RPE5. *15 min cap.  Complete: 6-9-12-9-6.  DB Front Squat (55/35’s)  Pause BB Inclined Row (135/105) DB Snatch (55/35) RL=1 TRX Hamstring Curl DB Bent-over Reverse Fly (25/15’s) Bike or Row (cals)

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Thursday 09/29/22- Workout

Thursday 09/29/22- Workout

Bench Press- 5X8@65% or RPE5. *16 min cap. Start on any circuit. Complete 4X10 on each. Rest 90 sec after set. C1: TB Tricep Extension Diamond Push-up C2: Floor Seated DB OHP (35/25’s) BB Landmine Press (45/35) RL=1 C3: DB Incline Bench (55/35’s) One Arm Elevated Push-up RL=1

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Tuesday 09/27/22- Workout

Tuesday 09/27/22- Workout

L.B. Back Squat- Est. a 10RM or 5X8@RPE5. *16 min cap. Start on either circuit. Complete: 12-10-8-6. Rest 1 min after set. C1:  Pull-up DB Suitcase Row (55/35) RL=1 Alt. DB Bicep Curl (25/15) RL=1 C2: BB Reverse Lunge (165/125) RL=2 Pause MB Hip Abduction RL=1 Single Arm KB Swing (55/35) RL=1

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Monday 09/26/22- Workout

Monday 09/26/22- Workout

Complete strength in any order: Sumo Deadlift- 4X3@75% or 4X10@RPE5. Bench Press- 5X2@85% or 4X10@RPE5. *24 min cap. Once done, complete 3 rounds of: 20Y- Walking Lunge (55/35’s) 20X- Push-ups 20Y- Walking Lunge (55/35’s) 20X- DB Tricep Kick-back (15/10) RL=1 Run 200Y

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Saturday 09/24/22- Workout

Saturday 09/24/22- Workout

Partner WOD for time: C1: 4 rounds each. 20X- KB Goblet Squat (35/25) 5X- Burpee Over Box C2: 4 rounds each. 20X- DB Bench Press (55/35’s) 5X- DB Snatch (35/25) RL=1 C3: 4 rounds on each. 200Y- Run 5X- Pull-ups

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