Thursday 11/15/18- Workout
LB Back Squat- 2X2@75/80/85% or 6X5@RPE4
*20 min cap.
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Complete: 21-18-15-12-9
Jump Squats
TTB or Leg Raise
DB Core Twist (25/15) LR=1
Burpees
Wednesday 11/14/18- Workout
EMOM 8 Min
10X- Sumo Deadlift (40% or 95/65)
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Once done, start on either circuit below:
C1: 4 sets. Rest 1 min after set.
6X- Pause BB Incline Row (115/85)
15X- TRX High Row
C2: 4 sets. Rest as needed.
8X- DB Bicep Curl (25/15’s)
10X- Plate OH Curl (35/25)
12X- Plate Hammer Curl (35/25)
140X- Jump Rope
Cardio Class (6:00A)- Tuesday 11/13/18
Start on either circuit below:
15 Min AMRAP of:
10X- Wall Balls (20/10)
10X- Burpees
250M- Bike
20X- Mountain Climber LR=1
*Rest 2 min
15 Min AMRAP of:
20X- KB Swings (45/25)
20X- Alt. DB Snatch (35/25)
200M- Row
20X- Crunches
Tuesday 11/13/18- Workout
Bench Press- 3X2@85%, 3X8@60% or 6X8@RPE6
*20 min cap.
–
Once done, start on either circuit below:
C1: 4 sets. Rest 1 min after set.
8X- BB Floor Press (RPE8)
15X- DB Incline Bench (35/25’s)
C2: 4X10. Rest as needed.
TRX Skull Crusher
KB OH Tricep Extenison
Diamond Push-up
Bike (400M)
