Wednesday 12/16/20- Workout
EMOM for 10 min:
Odds: 10X- Sumo Deadlift (225/175) (185/125)
Evens: 5X- Pull-ups
Once done, start on any circuit:
C1: 4X10. Rest 1 min after set.
KB Lat Pull-over (70/45)
DB Bicep Curl (25/15’s)
C2: 4X10. Rest 1 min after set.
TRX Low Row
BB Lateral Landmine Row (45/35)
C3: 3 sets. No rest.
10X- Dragonfly
30 sec- ISO Superman
Tuesday 12/15/20- Workout
Bench Press- 3XAMRAP@65% or 135/85
*15 min cap.
Complete in any order/rep scheme for time:
100X- Push-ups
75X- Wall Ball (20/14)
50X- DB Floor Chest Press (55/35’s)
25X- BB Push Press (95/65)
*Every 3 min, stop and do 5 Burpees.
EC: 4X10. Rest 1 min after set.
Pause DB Tricep Kickback (25/15) RL=1
Pause Plate Side Arm Raise (15/10’s)
Monday 12/14/20- Workout
Complete: 4X2@80% or 4X10@RPE8 on both.
HB Back Squat
Sumo Deadlift
*24 min cap.
Complete: 21-15-9.
DB Front Squat (55/35’s)
DB Stiff Leg Deadlift (55/35’s)
Bike or Row (cals)
Jump Rope (X10)
Saturday 12/12/20- Workout
BB Push Press- Est. a 3RM or 4X8@RPE6
*14 min cap.
Start on any circuit:
C1: 4 sets. Rest 1 min after set.
5X- BB Incline Bench (185/125)
10X- DB Floor Chest Press (55/35’s)
C2: 4 sets. Rest 1 min after set.
5X- Pull-ups (RPE10)
10X- Reverse Grip BB Bent-over Row (95/65)
C3: 4X8. Rest 1 min after set.
DB Bicep Curl (35/25’s)
DB Skull Crusher
