Monday 12/23/19- Workout
Bench Press- Est. a 1RM or 5X8@RPE6
*16 min cap.
Once done, complete 4 Rounds of:
10X- DB Floor Chest Press (55/35’s)
10X- BB OHP Press (95/75)
15X- KB Skull Crusher (55/35)
15X- Plate Side Arm Raise (15/10’s)
20 cal- Bike or Row
Saturday 12/21/19- Workout
Partner WOD for time. Complete in order:
C1:
100X combined- Conventional Deadlift (185/165) (135/105) Partner Hangs from Rig
C2:
75X combined- Pull-ups
Partner Holds Regular Plank
C3:
100X combined- Alt. DB Snatch (55/35)
Partner Rests
C4:
75X combined- Sit-ups
Friday 12/20/19- Workout
Sumo Deadlift- 5X5 Build to RPE10
*18 min cap.
Start on any circuit below:
C1: 3X10. Rest 1 min after set.
Platform Reverse Lunge (35/25’s)
Stiff Leg Deadlift (35/25’s)
C2: 3 Sets. Rest 1 min after set.
10X- BB Front Squat (135/115)
25X- Jump Squat
C3: 20-15-10.
Bike or Row (cals)
Wall Ball (20/14)
Thursday 12/19/19- Workout
Bench Press- 5X8@65% or RPE5
*15 min cap.
Start on either circuit:
C1: 4 sets. Rest 1 min after set.
5X- Incline Bench (RPE10)
10X- Pause Push-ups (3 sec.)
C2: 4 sets. Rest 1 min after set.
10X- DB OHP (35/25’s)
20X- Single DB OH Tricep Ext. (35/25)
C3: 15-12-9-6. No rest.
Jump Rope (X10)
Starfish Sit-up RL=1
Slosh Tube Sit-up
