Wednesday 10/31/18- Workout
EMOM- 8 Min
2X- Sumo Deadlift (70% or 135/85)
5X- Burpees Over Bar
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Once done, complete below: 18-15-12-9
Pull-up
Plate Hammer Curl (45/25)
TRX High Row
DB Lat Pull-over (55/35)
Cardio Class (6:00A)- Tuesday 10/30/18
Start on either circuit. Rest as needed.
C1: 4 Rounds.
20X- KB Swings (45/25)
20X- Starfish Sit-ups LR=1
20X- Jump Squats
500M- Bike
C2: 4 Rounds.
20X- Lateral BB Jump-over LR=1
20X- V Sit-up
20X- DB Push Press (25/15’s)
300M- Rower
Tuesday 10/30/18- Workout
Push Press- 5X4@80% or RPE5
*16 min cap.
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AMRAP 22 Min:
8X- Wall Ball (20/14)
15X- DB Floor Chest Press (55/35’s)
8X- Bench Press (185/105) (135/85)
15X- Standing OH Tricep Ext. (45/25)
8X- Plate OH Sit-up (45/25)
Monday 10/29/18- Workout
Conventional Deadlift- Est a 1RM or 5X6@RPE5
*16 min cap.
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Complete circuits in any order below:
C1: 3X15. Rest 1 min after set.
BB Stiff Leg Deadlift (75/ 55)
BB Good Mornings
C2: 3X6. Rest 1 min after set.
Single Leg Hip Thrust (55/35)
Step-up (55/35)
C3: 3 sets.
Sprint 100Y
Walk 100Y
