Wednesday 01/22/20- Workout
Sumo Deadlift- 3X5@75% or RPE4
*16 min cap.
Complete 5 Rounds:
5X- Pause Pull-ups
150X- Jump Rope
5X- Pause DB Inclined Row (55/35’s)
15 Cals- Bike or Row
5X- Pause Reclined Bicep Curl (25/15’s)
Tuesday 01/21/20- Workout
Complete 5 Sets of BB Complex. Build to RPE10.
3X- Strict OHP
5X- Push Press
*16 min cap.
Complete: 8-10-12-10-8.
DB Bench Press (70/45’s)
Landmine Press (35/25)
TRX Skull Crusher
Close Grip Push-up
Starfish Sit-up RL=1
Iso V-sit (45 sec)
Saturday 01/18/20- Workout
Dropeset Bench Press- 3X5@185/135 or 135/85 *Dropset is an AMRAP. 18 min cap.
Partner WOD for time. Complete in order:
100X- Push-ups
100X- Sit-ups
75X- Wall Ball (20/14)
75X- WB Bear Hug Squat
50X- DB Snatch (35/25) RL=2
50 Cal- Bike
*One works, one rests.
Friday 01/17/20- Workout
Complete 6 Rounds of:
5X- LB Back Squat (225/175) (165/115)
10X- KB Suicase Deadlift (55/45)
10X- DB Bent-over Row (55/35)
10X- Plate Hammer Curl (45/35)
400M Bike or 300M Row
