Wednesday 12/20/17- Workout
Complete circuits in any order. Rest as needed after superset is complete.
–
C1: 5X12.
TRX Bicep Curls
BB Bicep Curls (65/35)
C2: 5X12.
DB Skull Crushers (55/35)
TB Tricep Extensions
C3: 4X15.
Lying Leg Raises
Ceiling Touch
Bicycle’s
Run 200Y
Tuesday 12/19/17- Workout
Sumo or Conventional Deadlift- Est. a 1RM or 5X8@RPE6
*20 min cap.
–
Complete circuits in any order.
C1: 3X15. Rest 30-60 sec after set.
KB Single Leg Deadlift (45/20)
Nordic Hamstring Curls
C2: 4X10. Rest 30-60 sec after set.
Inclined Plate Y’s (25/15)
TRX Y’s
Farmer’s Walk (55/35’s)
Monday 12/18/17- Workout
Bench Press- Est. a 1RM or 5X8@RPE7
*18 min cap.
–
Complete 5X10 in order below.
Incline Bench (135/65)
DB Floor Press (55/25’s)
Diamond Push-ups
Weighted Sit-ups
Jump Rope (X10)
Saturday 12/16/17- Workout
Complete in order for time.
–
Run 400Y
40X- BB Core Roll-outs
40X- DB Snatch (35/15)
Run 400Y
40X- DB Knee Raise (25/15)
40X- Burpee’s Over Bar
Run 400Y
40X- Declined Leg Raises
40X- TRX Pikes
