Monday 01/09/23- Workout
Front Squat- Est. a 5RM or 4X8@RPE6. *15 min cap.
Complete 4 Rounds:
8X- TRX Pistol Squat RL=1
8X- Single Leg Deadlift (55/35) RL=1
20X- Wall Ball (20/14)
200X- Jump Rope
Saturday 01/07/23- Workout
Partner WOD for time in order:
E1: 100X- Pull-up
E2: 90X- Conventional Deadlift (185/155)
E3: 80X- DB Reverse Lunge (55/35’s) RL=2
E4: 70X- Bike or Row (cals)
E5: 60X- Wall Ball Burpee (20/14)
E6: 50X- Sync. Sit-up
*One works, one rests. Reps are combined.
Friday 01/06/23- Workout
BB Push Press- Est. a 10RM or 4X8@RPE5.
*14 min cap.
Complete: 9-12-15-12-9.
BB Floor Chest Press (205/125)
Dual KB Front Squat (55/35’s)
DB Incline Bench (70/45’s)
Weighted Jump Squat (55/35’s)
Bike or Row (cals)
Thursday 01/05/23- Workout
Conventional Deadlift- 5X8@60% or RPE5. *14 min cap.
Start on either circuit.
C1: 5 sets. Rest 60-90 sec after set.
8X- Bulgarian Lunge (55/35’s) RL=1
12X- Pause MB Hip Extension RL=1
12X- Pause MB Hip Abduction RL=1
C2: 5 Rounds for time:
8X- Burpee Over Bar
8X- TTB
8 cal- Bike or Row
