Friday 12/21/18- Workout
Start on either circuit below:
–
C1: 5 Sets. Rest 1 min after set. 3/2/1
4X- Tempo Bench Press (60% or 115/75)
8X- Tempo Push-up
C2: 4 Sets. Rest as needed.
20X- Plate OHP (45/35)
15X- Wall Ball (20/10)
10X- Alt. DB Snatch (55/35) LR=1
500M- Bike
Cardio Class (5:30P)- Thursday 12/20/18
Complete in any order/rep scheme:
–
4000M- Bike
2500M- Rower
50X- Plank Push-up
50X- Skier Lunge LR=1
100X- Crunches
Wednesday 12/19/18- Workout
High Bar Back Squat- 6X8@60-70% or RPE6
*22 min cap.
–
Once done, start on either circuit below:
C1: 14-12-10-8-6. Rest 1 min after set.
Nordic Hamstring Curl
Platform Reverse Lunge (55/35)
C2: 4 sets. Rest as needed.
25X- WB Bear Hug Squats (20/14)
25X-Bicycles LR=1
250X- Jump Rope
Cardio Class (6:00A)- Tuesday 12/18/18
Partner WOD for time. Start on any circuit below:
–
C1: 4 Rounds.
300M- Bike
*Partner Jumps Rope.
C2: 4 Rounds.
200M- Rower
*Partner Holds ISO V-sit.
C3: 4 Rounds.
25X- Jump Squats
*Partner Holds Elevated Leg Raise.
