Friday 11/24/17- Workout
Front Squats- 5X3@60/65/70/75/80% or 5X8@RPE6
*18 min cap.
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20 min AMRAP
10X ea.- KB Single Leg Deadlift (35/20)
10X ea.- Box Step-ups (20″/24″)
10X ea.- TRX Pistol Squats
Run 200Y
Wednesday 11/22/17- Workout
For time complete 20-15-10-5.
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Pull-ups or TRX Pull-ups
Plate Hammer Curls (45/25)
DB Bench Press (55/25’s)
KB OH Tricep Extension (35/20)
Dragonfly’s
Burpee’s
Tuesday 11/21/17- Workout
Complete each lift in order listed. Rest 60-90 sec between sets.
Back Squat- 3X5@65% or RPE7
Conventional Deadlift- 4X4@70% or 4X8@RPE7
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Complete 4 Rounds in order listed.
6X- Sumo Deadlift (60% or RPE7)
15X- TRX Reverse Grip Rows
15X ea.- DB Bent-over Row (35/25)
Monday 11/20/17- Workout
Complete each lift in order listed. Rest 60-90 sec between sets.
Bench Press- 4X2@85% or 4X8@RPE7
Incline Bench- 4X5@RPE8
BB Strict OHP- 4X2@80% or 4X8@RPE7
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For time: 15-12-9.
DB Push Press (35/25’s)
Push-ups
WB Core Twists (20/14) LR=1
Jump Rope (X10)
