Wednesday 12/14/22- Workout
Complete in order:
25X- Pull-up
50X- DB Bicep Curl (25/15’s)
25X- Pull-up
50X- KB Hammer Curl (55/35)
25X- Pull-up
50X- BB Reverse Grip Curl (45/35)
25X- Pull-up
*Every 3 min, stop and do 10X-Sit-up
Tuesday 12/13/22- Workout
Bench Press- 5X6@65% or RPE5.
*16 min cap.
Complete: 14-12-10-8-6.
BB Strict OHP (115/75)
DB Incline Bench (70/45’s)
DB Tricep Kick-back (25/15) RL=1
Weighted Push-up (45/35)
Bike or Row (cals)
Monday 12/12/22- Workout
BB Front Squat- 6X2@75% or 4X12@RPE5.
*16 min cap.
Complete 8 Rounds:
5X- Conventional Deadlift (185/155)
5X- Burpee Over Bar
5X- Step-up (55/35’s) RL=1
5X- Burpee Over Box
Saturday 12/10/22- Workout
Partner WOD for time. Complete in order:
C1: 4 Rounds.
10X- DB Stationary Lunge (55/35) RL=1
*Partner holds Single Leg Hip Bridge
C2: 4 Rounds.
15X- DB Bench Press (55/35’s)
*Partner holds Plate OH (45/35)
C3: 4 Rounds.
15X- DB Push Press (55/35’s)
*Partner holds Plank
C4: 4 Rounds.
15X- Burpee
*Partner rests.
