Saturday 10/20/18- Workout
Bench Press- 8X2@80% or 8X5@RPE5
*18 min cap.
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Complete 4 Rounds below:
6X ea.- DB Single Arm Push Press (35/25)
8X- DB Bench Press (55/35’s)
10X- Slosh Tube OH Sit-up
12X- Alt. Elevated Push-up
Friday 10/19/18- Workout
Sumo Deadlift- 2X6@60%, 2X3@80%, 2X1@RPE10 or 6X6@RPE5
*18 min cap.
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Once done, start on either circuit below:
C1: 4 Sets. Rest as needed.
15X- TTB or Knee Raise
4X- KB Farmers Walk (55/35’s)
*At each cone, 10X KB Suitcase DL.
C2: 14-12-10-8. Rest as needed.
DB Bent-over Row (35/25)
Chin-up
TRX Reverse Fly
Thursday 10/18/18- Workout (cardio class too)
Complete in any order/rep scheme:
–
Run 1 mile (scale to 800Y)
60X- Dragonflys
1000M- Rower
60X- BB Core Roll-out (135/105)
1000M- Bike
Wednesday 10/17/18- Workout
Pause LB Back Squat- 4X6@60% or RPE5
*18 min cap. 2 sec pause at bottom.
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Start on either circuit below.
C1: 20-16-12-8. Rest 1 min after set.
Alt. BB Reverse Lunge (115/85) LR=2
TRX Hamstring Curl
C2: 20-16-12-8. Rest as needed.
Bar Facing Burpee
KB Goblet Squat (55/35)
