Wednesday 09/12/18- Workout
Complete circuits in any order.
–
C1: 4 sets. Rest 60-90sec after set.
4X- Conventional Deadlift (65% or RPE5)
10X- Pull-ups
10X- DB Lat Pull-over (55/35)
C2: 4 sets. Rest 60-90sec after set.
4X- Sumo Deadlift (65% or RPE5)
10X- TRX Low Row
10X- Plank DB Row (35/25)
C3: Partition reps however.
400X- Jump Rope
800Y- Run
Tuesday 09/11/18- Workout
Start on either circuit.
C1: 4 Rounds. Rest as needed.
5X- Bench Press (185/85) (135/65)
Push-up Ladder (3 cones: 5X-10X-15X)
*Must hold 2 KB’s in FR postion while walking (45/25’s)
C2: 5 Rounds. Rest as needed.
15X- BB Strict OHP (75/45)
10X- TB Tricep Extensions
5X- DB Side Arm Raise (25/15’s)
5X- Burpees
Monday 09/10/18- Workout
Front Squat- 4X3@80% or 4X8@RPE5
*18 min cap.
–
Complete 4 rounds below:
Run 400Y
20X- Single Leg Hip Bridge
15X- Sit-ups
10X- Weighted Step-up (35/25)
Friday 09/07/18- Workout
Bench Press- Est. a 3RM or 5X10@RPE8
*18 min cap.
–
Complete 5 Rounds below:
12X- DB Bench Press (55/35’s)
14X- Push-ups (floor to lockout)
16X- Wall Balls (20/10)
Run 200Y w/ WB
