Monday 12/11/17- Workout
Back Squat- 4X3@70/75/80/85% or 4X8@RPE6
*20 min cap.
–
Complete circuits in any order.
C1: 4X15
Banded Squatted Side Steps
Weighted Bulgarian Lunge (55/35)
KB Swings (55/35)
C2: 3X10
Wall Balls (20/10)
Sit-ups
Row (cals)
Saturday 12/09/17- Workout
Bench Press- 4X1@90% or 4X8@RPE6
*18 Min Cap.
–
Partner WOD for time in order.
40X- BB Thruster (95/55)
*Partner will hold wall sit.
50X- DB Bench Press (55/25’s)
*Partner will hold plank.
300X- Jump Rope
*Partner will hang from rig.
Friday 12/08/17- Workout
Complete in any order.
–
C1: 5X10. Rest 1 min after set.
BB Bent-over Row (135/65)
TRX Bicep Curl
C2: 4X15. Rest 1 min after set.
DB Inclined High Rows (35/15’s)
KB Hammer Curls (55/35)
C3: 4X20. Rest 1 min after set.
TB Reverse Fly’s
Plate Bent-over Row
Thursday 12/07/17- Workout
Front Squat- 5X2@80% or 5X8@RPE6
*20 min cap.
–
Complete 5 Rounds. Rest as needed.
2X- Back Squat (75% or RPE8)
10X- Bar Facing Burpee’s
10X- DB Jump Squat (35/15’s)
10X- Starfish Sit-ups LR=1
