Saturday 11/03/18- Workout
Start on either circuit below:
–
C1: 4X8. 3sec Negatives. Rest 1 min after set.
Pull-up
BB Bent-over Row (95/65)
DB Bicep Curl (25/15’s)
C2: 4 Rounds. Rest as needed.
6X- Sumo DL (50% or 135/85)
6X- Single KB Farmers Walk (45/25)
Run 400Y
Friday 11/02/18- Workout
Bench Press- 5X5 Build to RPE10.
*18 min cap.
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Start on either circuit below:
C1: 15-15-10-10-5-5. Rest 1 min after set.
Close Grip Bench (RPE10)
DB Floor Press (55/35’s)
C2: 4 Sets. Rest as needed.
150X- Jump Rope
20X- Plate Front Arm Raise (45/25)
20X- Plate OH Press
Cardio Class (5:30P)- Thursday 11/01/18
Partner WOD for time. Start on either circuit.
–
C1: 3 Sets.
Bike 250M
Partner holds Plank
C2: 3 Sets.
150X- Jump Rope
Partner holds Hollow Hold
C3: 3 Sets.
10X- Burpees
Partner Holds Wall Sit
Thursday 11/01/18- Workout
Low Bar Back Squat- 5X5@65% or RPE5
*18 min cap.
–
Start on either circuit below:
C1: 3 Sets. Rest 30 sec after set.
1 min- Wall Sit
1 min- Air Squats
C2: 3 Sets. No rest.
1 Min- Vsit
20X- Toe Touches
20X- Crunches
250M- Rower
