Friday 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
Thursday 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
Wednesday 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 set.
5X- BB Bench Press (60% or 135/85)
AMRAP- KB Skull Crusher (55/35)
C3: 3 Rounds. No rest.
10X- BB Thruster (95/65)
10X- Starfish Sit-up RL=1
30 sec.- Hollow Hold
Tuesday 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 (RL=1)
