Tuesday 12/11/18- Workout
Sumo Deadlift- 6X1@90% or 6X8@RPE6
*18 min cap.
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Once done, complete 75 Reps on each. Any order/rep scheme.
Pull-ups
BB Bent-over Row (95/65)
KB Swing (55/35)
MB Squatted Side Steps
Jump Rope (X10)
Monday 12/10/18- Workout
Build to heaviest weight. 14 min cap.
5X- BB Thruster
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Once done, complete in any order below:
C1: 5 sets. Rest 1 min after set.
5X- Bench Press (65% or RPE5)
10X- DB Stationary Lunge (55/35’s)
C2: 5 sets. No rest.
5X- DB OHP Press (35/25’s)
10X- Slosh Tube OH Sit-up
10X- KB Goblet Squat (55/35)
Saturday 12/08/18- Workout (NO CARDIO CLASS)
Partner WOD for time. Complete in order.
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3 Rounds of:
10X- Back Squat (135/95)
5X- DB Thruster (55/35’s)
3 Rounds of:
10X- Burpees Over Bar
10X- Alt. DB Snatch (55/35)
3 Rounds of:
10X- Pull-ups
200M- Row
*Each person completes 3 rounds. One rests while the other does a set.
Friday 12/07/18- Workout
Pause Bench Press- 8X3@60% or RPE5
*20 min cap. 3 sec pause at chest.
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Complete 4 rounds below:
12X- DB Bench Press (55/35’s)
12X- Single DB Push Press (35/25)
4X- Plate OH Walk (45/25)
*10X Push-ups at each cone.
