Cardio Class (6:00A)- Tuesday 10/09/18
Complete in any order/rep scheme:
3000M- Bike
2000M- Rower
1000Y- Run
100X- Sit-ups
Tuesday 10/09/18- Workout
Complete strength in order. 24 min cap for both.
BB OHP- 1RM Test or 5X8@RPE5
Pause Bench Press- 4X8@55% or RPE7
*2 sec pause at chest.
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Once done, complete: 20-16-12-8
Run 400Y
Push-up (chest to deck)
DB Bench Press (55/25’s)
Plate Front Arm Raise (45/25)
Monday 10/08/18- Workout
Pause Conventional Deadlift- 4X4@60% or RPE5
*16 min cap. 2 sec pause.
–
Start on any circuit below.
C1: 4 sets. Rest 1 min after set.
15X- MB Squatted Side Step
10X- Single Leg Deadlift (35/20)
C2: 4 sets. Rest 1 min after set.
8X- BB Inverted Row
10X- TRX Low Row
8X- DB Bicep Curl (25/15’s)
Cardio Class (9:00A)- Saturday 10/06/18
Complete in order for time:
–
Run 400Y
20X- V Sit-up
20X- Alt. DB Snatch (35/25)
Run 600Y
40X- Bicycles LR=1
40X- KB Swings (45/25)
Run 800Y
80X- Air Squats
80X- Push-ups
