Friday 10/12/18- Workout
Complete strength in any order. 25 min cap.
3X3@80%, 3X8@60% or 6X10@RPE5
Conventional Deadlift
Bench Press
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Once done, perform circuits in order below:
C1: 4 Sets. Rest 1 min after set.
6X- Close Grip Bench (135/85)
10X- DB OHP (25/15’s)
C2: EMOM-8min.
Wall Ball (20/14)
Start at 4 reps, climb up 4 reps each minute until done.
If clock catches you, run 800Y.
Cardio Class (5:30P)- Thursday 10/11/18
Complete 5 Rounds:
Run 400Y (scale 200Y)
20X- KB Swings (45/25)
15X- V Sit-ups
10X- Burpees
Thursday 10/11/18- Workout
Complete 60 Reps on each. Any rep/set scheme.
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Pull-ups
Lateral Landmine Row (45/25)
TTB or Leg Raise
KB Suitcase Row (45/25’s)
TB Reverse Fly
Burpee
Wednesday 10/10/18- Workout
Low Bar Back Squat- Build to 5RM or 5X8@RPE5
*18 min cap.
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Start on either circuit below:
C1: 12-12-9-9-6-6. Rest 1 min after set.
TRX Pistol Squat
Step-up
C2: 4 sets. Rest as needed.
200X- Jump Rope
200M- Rower
20X- Jump Squat
