Tuesday 11/14/17- Workout
Bench- 4X3@80%, 1XAMRAP@80% or 5X6@RPE9
*20 min cap.
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Complete in order: 20-18-16-14. Rest 1 min after round.
DB OHP (25/15’s)
Close Grip Bench (95/65)
Push-ups
Plate OH Sit-ups (35/15)
Monday 11/13/17- Workout
BB Front Squats- 4X6@60% or RPE7
*18 min cap.
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EMOM 15 min. Can be done in any order.
Min 1-5: 10X- Bulgarian Lunge w/ KB (55/35)
Min 6-10: 10X- BB Thruster (95/65)
Min 11-15: 30X- BB Jump-overs
*On each section, if the clock catches you, perform 10 burpee’s at end of EMOM.
*On each section, if you have to drop weight or scale during the EMOM, 5 burpee’s at the end.
Saturday 11/11/17- Workout
Complete 5 Rounds in order.
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5X- Conventional Deadlifts (65% or RPE6)
10X- Alt. DB Snatch (55/35) LR=2
15X- TRX Low Rows
20X- Chin-ups
Friday 11/10/17- Workout
Bench Press- 10X2@75% or 10X6@RPE6
*24 min to complete.
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Complete in order: 12-6-12-6-12
DB Bench Press (55/35’s)
Single KB Farmers Walk (55/35)
Wall Balls (20/10)
TRX Skull Crushers
