Saturday 09/21/19- Workout

Saturday 09/21/19- Workout

Partner WOD for time. Complete in order. C1: 20-16-12-8. Conventional Deadlift (135/105) *Partner Hangs from Rig C2: 20-16-12-8. Pull-ups *Partner Holds BB C3: 100 cal- Row (rower not available, 150 cal bike) Tag in and out as often as needed.

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Friday 09/20/19- Workout

Friday 09/20/19- Workout

BB Strict OHP- 5X5@65% or RPE5 *14 min cap. Start on either circuit below: C1: 4 Rounds. 5X- BB Front Squat (RPE10) 15X- DB Bench Press (55/35’s) 15X- V Sit-up C2: 25-20-15-10-5. No rest. Split Leg Lunge Jump RL=1 Single KB Push Press (55/45) Starfish Sit-up RL=1

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Wednesday 09/18/19- Workout

Wednesday 09/18/19- Workout

Warm-up: 1200Y Run Then start on any circuit below: C1: 5 Sets. Rest 1 min after set. 5X- Pull-ups (RPE10) 10X- TRX Bicep Curls C2: 5 Sets. Rest 1 min after set. 5X- Inclined DB High Row (RPE10) 10X- Plate Hammer Curl (45/35) C3: 4 Sets. Rest 1 min after set. 20X- TB Reverse Fly 20X- Plate Bent-over Row (45/35) 20X- Supermans

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Tuesday 09/17/19- Workout

Tuesday 09/17/19- Workout

Bench Press- Est. a 1RM or 6X8@RPE8 *16 min cap. Start on either circuit: C1: 4X8. Rest 1 min after set. Alt. DB Bench Press (55/35’s) Alt. One Arm Elevated Push-up C2: 5-10-15-20. No Rest. BB Push Press (115/85) Jump Rope (X10)

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Monday 09/16/19- Workout

Monday 09/16/19- Workout

Complete strength in any order: Sumo Deadlift- 6X2@85% or 6X8@RPE5 High Bar Back Squat- 4X8@65% or RPE5 *24 min cap. Complete 3 Rounds of: 5X- Bulgarian Lunge (35/25’s) 25X- Wall Ball (20/14) 50X- MB Glute Bridge Run 400Y

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