Tuesday 12/05/23- Workout
Isaiah ReeceBench Press- Est. a 10RM or 5X8@RPE7. |
*16 min cap. |
Start on either circuit. |
C1: 3 sets. Rest 90 sec after set. |
5X- BB Incline Bench Press […] |
Bench Press- Est. a 10RM or 5X8@RPE7. |
*16 min cap. |
Start on either circuit. |
C1: 3 sets. Rest 90 sec after set. |
5X- BB Incline Bench Press […] |
Sumo Deadlift- Est. a 10RM or 5X8@RPE7 |
*16 min cap. |
Complete 3 sets on each. Rest 90 sec after set. |
C1: |
5X- Bulgarian Lunge (70/55’s) |
1 Min- MB […] |
Partner WOD for time: |
C1: 4 Rounds each. |
10X- Sumo Deadlift (135/105) |
5X- Burpee |
*Partner performs Farmers Hold (55/35’s) |
C2: 4 Rounds each. |
10X- Chin-up |
5X- Burpee |
*Partner performs Farmers Hold […] |
Pause L.B. Back Squat- 3X5@65% or RPE5. |
*15 min cap. 3 sec pause. |
Complete 3 Rounds: |
10X- KB Suitcase Row (55/35) RL=1 |
30 sec- ISO. Bird-dog RL=1 |
10X- […] |
Bench Press- 6X8@65% or RPE5. |
*16 min cap. |
Complete 3 Rounds: |
10X- KB Tricep Skull Crusher (70/55) |
20X- Push-up |
10X- DB Tricep Kick-back (25/15) RL=1 |
20X- Push-up |
10X- Pause Plate […] |
Complete in order: |
100X- Plate Bear Hug Squat (45/35) |
90X- Push-up (floor to lockout) |
80X- Plate Bear Hug Reverse Lunge (45/35) RL=2 |
70X- Pull-up |
60X- Sit-up |
50X- Burpee |
40X- TTB |
30X- […] |
Sumo Deadlift- 4X5@60% or RPE5. |
*15 min cap. |
Start on either circuit. Complete 4 sets on each. |
C1: Rest 90 sec after set. |
5X- Pause BB Inverted […] |
L.B. Back Squat- Est. a 10RM or 4X10@RPE7. |
*16 min cap. |
Start on either circuit. Complete 4 sets on each. |
C1: Rest 90 sec after set. |
5X- […] |
Thanksgiving 5K (The Buffet) |
Run 1 Mile |
50X- Goblet Squats (55/35) |
40X- Push-ups (floor to lockout) |
30X- Weighted Sit-up (35/25) |
20X- Pull-ups |
Run 1 mile |
50X- Goblet Squats (55/35) |
40X- Push-ups […] |
L.B. Back Squat- 4X5@65% or 4X12@RPE6. |
*16 min cap. |
Start on either circuit: |
C1: 3 sets. Rest 90 sec after set. |
8X- Step-up (55/35’s) |
30 sec- Side Plank […] |