Tuesday 12/04/18- Workout
BB Complex. Build to heaviest load.
3X- BB Strict Press
1X- BB Push Press
*15 min cap.
–
Once done, complete below: 15-15-10-10-5-5
Incline Bench Press (RPE8)
Jump Rope (X10)
DB Floor Press (55/35’s)
Floor KB Skull Crusher (55/35)
Wall Ball (20/10)
Monday 12/03/18- Workout
Sumo Deadlift- 2X8@60%, 2X4@70%, 2X1@90% or 6X8@RPE5
*20 min cap.
–
Once done, start on either circuit below:
C1: 4 sets. Rest 1 min after set.
20X- KB Deficit Sumo Squat (55/35)
10X- BB Stiff Leg Deadlift (115/85)
C2: 4 sets. No Rest.
15X- Jump Squats
10X- Step-ups
5X- Burpees
Cardio Class (9:00a)- Saturday 12/01/18
Complete in order below:
–
Run 800Y (Bike 1200M)
40X- WB Bear Hug Squat (20/14)
40X- WB Core Twist LR=1
Run 800Y (Bike 1200M)
300X- Jump Rope
40X- Starfish Sit-up LR=1
Run 800Y (Bike 1200M)
40X- DB Single Arm Push Press (25/15)
40X- Sit-ups
Saturday 12/01/18- Workout
High Bar Back Squat- 5X5@RPE8
*18 min cap.
–
Complete for time. 100X on each. Any order/rep scheme.
Pull-ups
KB Gobelt Squat (55/35)
DB Bench Press (55/35’s)
Sit-ups
