Cardio Class (5:30P)- Thursday 02/07/19
AMRAP- 30 Min:
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10X- Conventional Deadlift- (95/65)
10X- BB Core Roll-out
10X- BB Lateral Jump-over RL=1
10X- Sit-ups
300M- Row
400M- Bike
Thursday 02/07/19- Workout
Pause Conventional Deadlift- 5X4@65% or RPE5
*18 min cap. 1 second pause at knee.
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Once done, complete for time below.
6-8-10-12-10-8-6
DB Front Squat (55/35’s)
Wall Ball (20/14)
TTB or Leg Raise
Wednesday 02/06/19- Workout
Complete circuits in any order.
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C1: 5X8 w/ 3 sec. Negatives. Rest 1 min after set.
Pull-ups
DB Bicep Curl (25/15’s)
C2: 5X8 w/ 3 sec. hold. Rest 1 min after set.
BB Bent-over Row (95/65)
Plate Hammer Curl (35/25)
C3: 4X15. No rest.
Row (cals)
Jump Rope (X10)
TRX High Row
Cardio Class (6:00A)- Tuesday 02/05/19
Partner WOD for time. Start on any circuit.
C1: 4 Rounds each.
Bike 750M
*Partner holds Wall Sit
C2: 4 Rounds each.
Row 500M
*Partner hold V-Sit
C3: 4 Rounds each.
25X- Wall Ball (14/10)
*Partner holds Regular Plank
