Wednesday 10/21/20- Workout
Conventional Deadlift- 3X2@80%, 3X8@65% or 6X8@RPE6. *16 min cap. Start on any circuit: C1: 12-10-8-6. Rest 1 min after set. BB Suitcase DL (95/65) RL=1 TRX Single Leg Hamstring Curl RL=1 C2: 3 Rounds. No Rest. 30 sec- Iso Bird-dog 30 sec- Side Plank...
Read MoreTuesday 10/20/20- Workout
Bench Press- Est. a 10RM or 5X10@RPE6 *15 min cap. Complete circuits in order. Any set/rep scheme. C1: 100X on each. Push-ups (floor to lockout) BB Bent-over Row (95/65) C2: 75X on each. Strict Pull-up DB Bench Press (70/45's) C3: 50X on each. BB...
Read MoreMonday 10/19/20- Workout
Front Squat- 3X3@75%, 3X1@RPE10 or 6X8@RPE5 *18 min cap. Complete: 8-10-12-10-8 DB Inclined Hamstring Curl (35/25) BB Reverse Lunge (95/65) RL=1 45 sec- Wall Sit Bike or Row (cals)
Read MoreSaturday 10/17/20- Workout
High Bar Back Squat- 5X5 Build to RPE10. *16 min cap. Partner WOD for time. Complete in order: 50X- Conventional Deadlift (225/185) 50X- Burpees Over Bar 50X- TTB 800Y- Run *All movements performed in sync.
Read MoreFriday 10/16/20- Workout
Bench Press- 3X3@75%, 3X1@RPE10 or 6X5@RPE5 *18 min cap. Complete 4 Rounds: 1X- Plate OH Walk (45/35) *1st cone=5X, 2nd=10X, 3rd=15X. 10X- TRX Skull Crusher 15X- DB Push Press (35/25's) 20X- V Sit-up
Read MoreThursday 10/15/20- Workout
Pause Front Squat- 5X5@60% or RPE5 *18 min cap. 2 sec pause. Complete in any order/rep scheme: 50 cal- Bike or Row 75X- Strict Pull-ups 100X- Conventional Deadlift (135/105) 2000Y- Run
Read MoreWednesday 10/14/20- Workout
BB Push Press- Est. a 1RM or 5X5@RPE8 *14 min cap. Start on any circuit: C1: 3 sets. Rest 1 min after set. 5X- DB Front Arm Raise (35/25's) 5X- DB Side Arm Raise 10X- DB OHP C2: 4 sets. Rest 1 min after...
Read MoreTuesday 10/13/20- Workout
Conventional Deadlift- 5X3@75% or 5X8@RPE7 *15 min cap. Complete 5 Rounds: 5X- Bulgarian Lunge (55/35's) RL=1 10X- KB Swing (70/45) 5X- Pause BB Inverted Row 10X- DB Hammer Curl (35/25's) 5X- DB Snatch (55/35) RL=1 EC: For time: 50-40-30-20-10 Row (MetersX10) BB Lateral Jump-over...
Read MoreMonday 10/12/20- Workout
Complete strength in any order: Bench Press- 5X3@75% or 5X8@RPE7 Front Squat- 4X2@80% or 4X8@RPE7 *22 min cap. Complete 3 Rounds: 100Y- Walking Lunge 100Y- Run 20X- DB Bench Press (55/35's) 20X- KB OH Tricep Ext. (45/35) 30X- Wall Ball (20/14) 30X- Sit-ups
Read MoreSaturday 10/10/20- Workout
BB Hip Thrust- Est. a 5RM or 5X10@RPE5 *14 min cap. Partner WOD for time: C1: 12-10-8-6. Conventional Deadlift (135/105) *Partner holds KB/DB's (70/45's) C2: 12-10-8-6. Strict Pull-ups *Partner holds KB/DB's (70/45's) C3: 400Y- BB Farmers Carry (135/105) *Both hold onto BB.
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