Monday 01/08/18- Workout
Bench Press- 8X3@75% or 8X6@RPE7
*18 min cap.
–
Complete circuits in order.
C1: 4X12. Rest 1 min after set.
Incline Bench (135/55) (95/35)
DB Floor Press (55/35’s)
Push-ups
C2: 3X15. Rest as needed.
Floor Skull Crushers (55/25)
TB Tricep Extension
DB Military Press (35/15’s)
V Sit-ups
Saturday 01/06/18- Workout
Back Squat- 10X@50% 8X@55% 6X@60% 4X65% 2X70% or 5X6@RPE6
*22 Min Cap.
–
Partner WOD for time.
Run 800Y w/ WB (20/10)
50X- WB Sit-ups (20/10)
25X- TRX Pistol Squat
50X- DB Front Squats (55/35)
Run 800Y w/ WB (20/10)
Friday 01/05/18- Workout
Complete circuits in any order.
–
C1: Complete 5 Rounds. Rest 1 min after set.
8X- Inclined DB Rows (55/25’s)
8X- Single Arm TRX Row
15X- TB Reverse Fly
C2: Complete 5 Rounds. Rest 1 min after set.
8X- Conventional Deadlift (50% or RPE8)
10X- DB Bicep Curls (35/15’s)
150M- Rower
Thursday 01/04/17- Workout
Tempo Bench Press- 4X3@70% or RPE6
*18 min cap.
–
AMRAP 18 Min
5X- BB Strict OHP (95/55)
10X- DB Bench Press (55/25’s)
10X- Slosh Tube Sit-ups
10X- Wall Balls (20/10)
10X- OH Tricep Extensions (45/25)
