Tuesday 02/05/19- Workout
Complete Strength in any order.
5X6@65-75% or RPE5. *20 min cap.
Bench Press
Strict OHP
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Once done, complete 5 Rounds of:
1 min- KB Front Rack Hold (55/35’s)
8X- DB Incline Bench (55/35’s)
10X- TRX Skull Crusher
12X- Plate Core Twist RL=1 (35/25)
Monday 02/04/19- Workout
High Bar Back Squat- 6X3@75-85% or RPE4
*20 min cap.
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Once done, start on any circuit below:
C1: 4 Sets. Rest 1 min after set.
15X- Single Leg Hip Thrust
10X- TRX Pistol Squat
C2: 20-16-12-8. Rest as needed.
Run 400Y (scale 200Y)
KB Swing (55/35)
Alt. Lunge RL=2
Cardio Class (9:00A)- Saturday 02/02/19
Start with the run, then do the circuits in any order.
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Run 1 mile (scale 800Y)
C1: 20-18-16-14.
Bike (cals)
Sprinter Lunge (reps per side)
C2: 20-18-16-14.
Row (cals)
DB Thruster (25/15’s)
Saturday 02/02/19- Workout
Partner WOD for time. Synchronized on all movements.
–
Run 800Y
Then complete 5 Rounds of:
8X- Conventional Deadlift (225/175)
1 min- BB Hold
8X- TTB or Leg Raise
1 min- V Sit
Then, Run 800Y
