Cardio Class (6:00A)- Tuesday 11/06/18
Complete 4 Rounds- 1 min on: 30 sec off
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Bike
Rower
Starfish Sit-up
Core Twist
DB Snatch (35/25)
Tuesday 11/06/18- Workout
Sumo Deadlift- 2X5@60%, 2X3@75%, 2X1@90% or 5X8@RPE5
*18 min cap.
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Start on either circuit below:
C1: 14-12-10-8. Rest 1 min after set.
Alt. BB Reverse Lunge (115/85) LR=2
KB Swings (55/35)
C2: 4 sets. Rest 1 min after set.
10X- Deficit DB Sumo Squat (55/35)
30sec- Bench Adductor Hold
C3: 3 Rounds.
10X- Burpees
30X- Mountain Climber (LR=1)
Monday 11/05/18- Workout
Pause Bench Press- 4X6@60% or RPE5
*16 min cap. 2 sec pause.
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Complete circuits in any order below.
C1: 4 Sets. Rest 1 min after set.
6X- DB Incline Bench (55/35’s)
20X- Push-ups
10X- TRX Skull Crusher
10X- Wall Ball (20/14)
C2: 4 Sets. Rest 1 min after set.
6X- Pull-up
20X- Plate Bent-over Row (45/35)
10X- DB Bicep Curl (25/15’s)
10X- TTB or Leg Raise
Cardio Class (9:00A)- Saturday 11/03/18
Complete in any order/rep scheme:
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100cals- Bike
100cals- Rower
100X- KB Swings (45/25)
100X- Air Squats
100X- Sit-ups
