Friday 12/15/17- Workout
Front Squats- 4X3@85%, 1XAMRAP or 5X8@RPE5
*Rest 60-90sec between sets.
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As soon as finished, complete in order below. Rest as needed.
C1: 25-20-15-10
DB Front Squats (35/15’s)
BB Stiff Leg Deadlift (95/65)
C2: 3 Rounds.
10X ea.- Reverse Lunge to Step-up
30X- Mountain Climbers
Thursday 12/14/17- Workout
Complete 8-10-12-12-10-8.
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Push Press (115/65)
DB Incline Bench (35/15’s)
TRX Skull Crushers
KB OH Tricep Extension (35/20)
Weighted Ceiling Touch (25/15)
Jump Rope (X10)
Wednesday 12/13/17- Workout
Sumo Deadlift- 4X1@90% or 4X8@RPE6
*20 min cap.
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For time in any order/rep scheme:
50X- Chin-ups
50X- Plank DB Rows (35/15’s)
50X- TTB or Knee Raises
50X- DB Bent-over Row (55/25)
Tuesday 12/12/17- Workout
Bench Press- 8X4@70% or RPE6
*20 min cap.
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16 Min EMOM
M1-4: 10X- Seated DB OH Press (35/15’s)
M5-8: 10X- Banded Plank Side Shuffle
M9-12: 15X- DB Floor Press (35/15’s)
M13-16: 15X- Push-ups
