Wednesday 01/03/18- Workout
Back Squat- 5X4@70% or 5X8@RPE6
*20 min cap.
–
Complete for time: 10-20-30-20-10
KB Swings (55/35)
Bar Facing Burpee’s
DragonFly’s
BB Core Roll-outs
Tuesday 01/02/17- Workout
Sumo DL- 2X5@60% 2X3@70% 2X1@85%
*20 min cap
–
Complete 5 Rounds. Rest 1 min after round.
15X- BB Good Mornings (75/45)
10X- Pull-ups
15X- Bulgarian Lunge
10X- TRX High Rows
Friday 12/29/17- Workout
Pause Conventional Deadlifts- 5X3@65% or RPE6
*20 min cap.
–
16 Min EMOM
M1-4: 10X- BB Inverted Rows
M5-8: Standing ISO TB Press-out (30 sec ea.)
M9-12: 10X- Suitcase Rows (55/25’s)
M13-16: 15X- Single Leg Hip Thrust (35/15)
Thursday 12/28/17- Workout
Pause Bench Press- 5X3@65% or 5X8@RPE7
*20 min cap.
–
Complete in order below.
C1: 12-12-10-10-8-8. Rest as needed.
DB Bench Press (55/25’s)
One Arm Elevated Push-up
C2: 3 Rounds. Rest 30-60 sec after set.
20X- TRX Skull Crusher
15X- Lying KB Skull Crusher (45/20)
10X- DB OH Sit-up to OH Press (35/15’s)
