Saturday 12/05/20- Workout
Complete 5 Rounds:
5X- Sumo Deadlift (70% or 135/105)
5X- Pull-ups
10X- Burpees Over Bar
10X- TTB or Hanging Leg Raise
15X- Weighted Hip Bridge (55/35)
15 cal- Bike or Row
Friday 12/04/20- Workout
Complete strength in any order:
HB Back Squat- 5X2@80% or 5X8@RPE5
Strict OHP- Est. a 10RM or 5X8@RPE5
*22 min cap.
Complete for time: 20-16-12-8.
DB Push Press (55/35’s)
Push-ups (floor to lockout)
Jump Squat
Mountain Climber RL=1
Thursday 12/03/20- Workout
Start on any circuit:
C1: 5 sets. Rest 1 min after set.
8X- Bulgarian Lunge (55/35’s) RL=1
1 min- ISO MB Squat
C2: 5 sets. Rest 1 min after set.
8X- DB Inclined Row (55/35’s)
1 min- Hang from Rig
C3: 4X8. Rest 1 min after set.
DB Bicep Curl (25/15’s)
DB Hammer Curl
EC: For time: 20-15-10-5.
Row (cals)
KB Swing (55/35)
Wednesday 12/02/20- Workout
Sumo Deadlift- 6X3@75% or 6X8@RPE5
*18 min cap.
EMOM for 4 min on each circuit. Rest 2 min between.
C1: 10X on each.
DB Snatch (55/35) RL=2
Sit-ups
C2: 10X on each.
Wall Ball (20/14)
WB Core Twist RL=1
C3: 10X on each.
Jump Rope (X10)
Starfish Sit-up RL=1
