Monday 02/11/19- Workout
BB Strict OHP- 6X3@80-90% or RPE4
*18 min cap.
–
Once done, start on any circuit below:
C1: 5 sets. Rest 1 min after set.
8X ea.- Alt. DB Bench Press (55/35’s)
15X- TRX Pikes
C2: 4 sets. Rest 1 min after set.
8X ea.- Landmine Press (35/25)
15X- Diamond Push-up
150X- Jump Rope
Cardio Class (9:00A)- Saturday 02/09/19
AMRAP in 4 Rounds- 1 min on: 30 sec off
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Bike (cals)
Row (cals)
DB Snatch (35/25)
Sit-ups
*Record total reps for all rounds.
Saturday 02/09/19- Workout
Complete strength in any order.
4X6@RPE8 on both. *24 min cap.
Front Squat
Conventional Deadlift
–
EMOM: 1st=1rep, 2nd=2reps, 3=3reps…
Pull-up
KB Swing (55/35)
*Go until clock catches you.
Friday 02/08/19- Workout
Bench Press- 8X3@75% or RPE4
*20 min cap.
–
Once done, start on any circuit below:
C1: 4X10. Rest 1 min after set.
DB Incline Bench (RPE10)
KB OH Tricep Extension (45/25)
C2: 4X10. Rest 1 min after set.
BB Strict OHP (RPE10)
TB Side Arm Raise
C3: 3 Rounds. No rest.
15 cal- Bike
20X- Alt. Elevated Push-up RL=1
20X- Sit-ups
