Tuesday 12/18/18- Workout
Push Press- Est. a 1RM or 5X6@RPE5
*16 min cap.
–
Start on either circuit below:
C1: 5X10- Dropset to AMRAP. Rest 1 min after.
BB Incline Bench (RPE10)
C2: 5X10. Rest 1 min after set.
Lying DB Skull Crusher (55/35)
TRX Skull Crusher
DB Strict OHP (35/25’s)
WB Sit-up Throw (20/10)
Monday 12/17/18- Workout
Sumo Deadlift- 2X5@70%, 2X3@80%, 2X1@RPE10 or 6X6@RPE5
*20 min cap.
Complete below: 21-18-15-12
Run 800Y (Bike 1200M)
KB Swing (55/35)
Chin-ups
BB Core Roll-out
Saturday 12/15/18- Workout
AMRAP- 30 MIN.
–
Conventional Deadlift (135/85)
DB Alt. Reverse Lunge (35/25’s) LR=1
Pull-ups
Bar Facing Burpee
Starfish Sit-up LR=1
*Starting at 1 Rep, climb up a rep each round.
ex: 1st=1rep, 2nd=2rep, 3rd=3rep…
Friday 12/14/18- Workout
Bench Press- Build to a 5RM or 5X6@RPE5
*18 min cap.
–
Once done, complete circuits in any order below.
C1: 4 Sets. Rest 1 min after set.
8X- Alt. DB Floor Press (55/35’s)
15X- Push-ups (Floor to Lockout)
C2: 4 Sets. Rest 1 min after set.
10X- MB Plank Side Shuffle
30 sec ea.- Iso Side Plank
1 min- Iso KB OH Hold (45/25’s)
