Wednesday 12/27/17- Workout
Front Squat- Est. a 1RM or 5X8@RPE6
*20 min cap.
–
Complete 3 Rounds in order.
10X- Stationary Lunges (55/35’s)
15X- Step-ups
10X- Burpee’s
15X- Wall Ball (20/10)
Saturday 12/23/17- Partner Workout
Complete in order for time.
–
100X- Jump Rope
10X- DB Strict OHP (35/15’s)
*Partner holds plate OH (45/25)
20X- Wall Balls (20/10)
*Partner holds plank
30X- DB Bench Press (55/25’s)
*Partner spots
40X- BB Push Press (95/65)
*Partner rests
Then, work your way back up the list.
Friday 12/22/17- Workout
Complete in order. Rest as needed.
–
30X- Back Squat (50% or RPE5)
30X- DB Snatch (55/25)
30X- Alt. Reverse Lunge
30X- TRX Low Row
30X- BB Reverse Grip Row (95/55)
30X- Superman’s
30X- Pull-ups
Thursday 12/21/17- Workout
Complete 5 Rounds for time.
–
5X- Front Squats (65% or RPE7)
10X- DB Bench (55/25’s)
15X- WB Bear Hug Squats (20/10)
20X- Push-ups
Run 400Y
