Wednesday 01/02/18- Workout
Sumo Deadlift- 5X3@80% or 5X8@RPE5
*18 min cap.
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Once done, complete 4X15 on:
Starfish Sit-up LR=1
Lying Leg Raise
Ceiling Touch
Jump Rope (X10)
Bike or Row (cals)
01/01/19- Workout (11:00A & 12:00P only)
Complete for time: 30-25-20-15-10
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Pull-ups (sub. TRX Pull-up)
Push-up (floor to lockout)
Sit-ups
BB Push Press (75/55)
BB Lateral Jump-over LR=1
Monday 12/31/18- Workout
Pause HB Back Squat- 5X4. Build to heaviest weight.
*18 min cap. 3 sec pause.
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Start on either circuit below:
C1: 4 sets. Rest 30-60 sec. after set.
20X- Single Leg Hip Thrust
20X- Skier Lunge LR=1
C2: 4 sets. Rest 30-60 sec. after set.
10X- Reverse Lunge to Step-up
10X- TRX Pistol Squat
Cardio Class (9:00A)- Saturday 12/29/18
Complete each for time. Rest 2 min before the next exercise.
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E1: 1000M- Row
E2: 2000M- Bike
E3: 500X- Jump Rope
E4: 75X- Wall Ball (20/10)
