Cardio Class (6:00A)- Tuesday 10/16/18
Start on any circuit. Rest as needed.
–
C1: 4 Rounds.
250M- Row
20X- Step-up
20X- Skier Lunge (LR=1)
C2: 4 Rounds.
20X- Bicycles (LR=1)
20X- Mountain Climber (LR=1)
400M- Bike
Tuesday 10/16/18- Workout
Bench Press- 5X8@60% or RPE7
*18 min cap.
–
AMRAP 24 Min
10X- BB Push Press (95/65)
Run 200Y w/ WB (20/14)
8X- Alt. DB Floor Press (55/25’s)
100X- Jump Rope
10X- Bench KB Skull Crusher (55/35)
Monday 10/15/18- Workout
Conventional Deadlift- 6X@65/75/80/85% or 4X8@RPE6
*16 min cap.
–
Start on any circuit.
C1: 5 Sets. Rest 1 min after set. 3 sec pause.
5X- Pause Pull-up
5X- Pause DB Inclined Row (55/35)
C2: 5 sets. Rest 1 min after set. 3 sec neg.
8X- Negative TRX Bicep Curl
6X- Negative DB Bicep Curl (25/15’s)
C3: 3X20. Rest as needed.
V Sit-ups
Superman
Saturday 10/13/18- Workout (cardio class as well)
Start on any circuit. Rest as needed.
–
C1: 4 Rounds.
Bike 400M
15X- DB Thruster (35/15’s)
C2: 4 Rounds.
40X- TRX Mountain Climbers
5X- Burpee Over Box (step up)
C3: 4 Rounds.
8X- Low Bar Back Squat (165/125)
5X- Side Shuffle
