Wednesday 10/03/18- Workout
Run 1 mile (scale 800Y)
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Complete all reps before moving on. Rest as needed.
40X- Bench Press (65% or 135/65)
400X- Jump Rope
40X- DB Floor Press (55/35’s)
40X- Weigted Hanging Knee Raise (25/15)
Cardio Class (6:00P)- Tuesday 10/01/18
Partner WOD- Start on any circuit. 1 min rest after circuit is complete.
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C1: 3 Rounds each.
400M-Bike
Partner holds plank
C2: 3 Rounds each.
300M- Rower
Partner hold V-sit
C3: 3 Rounds.
15X- Synchronized Burpees
15X- Sync. Sit-ups
Monday 10/02/18- Workout
8 Min EMOM-
2X- Conventional Deadlift (65% or 135/85)
5X- Burpees Over Bar
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Once done, complete 5 rounds below:
8X- Chin-up
6X- DB Bent-over Row (55/35)
8X- BB Stiff Leg Deadlift (115/85)
6X- Single Leg Hip Thrust (35/25)
Monday 10/01/18- Workout
BB Complex- Work up to heaviest weight possible.
5X- Push Press
3X- Front Squat
1X- Thruster
*15 min cap.
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Start on either circuit below.
C1: 4 Sets. Rest 1 min after set.
AMRAP- Bench Press (80% or 135/65)
10X- Plate OH Sit-up (35/25)
C2: 4 Sets. Rest 1 min after set.
10X- Stationary Lunge (55/35’s)
1 Min- Wall Sit w/ WB (20/14)
