Friday 11/03/17- Workout
AMRAP: 1 min on, 1 min off. Done in order.
–
C1: 4 Rounds
Conventional Deadlift (65%)
Single Leg Stand-ups
C2: 4 Rounds
Banded Goblet Squats w/ KB (45/25)
Isometric V-Sit
C3: 3 Rounds
Step-ups
Side Planks
Thursday 11/02/17- Workout
Start on either circuit. Finish circuit before moving to next.
–
C1: 5X10. Rest 1 min after set.
BB Bent-over Row (95/55)
TRX High Row
Plate Hammer Curls (45/25)
Rower (150M)
C2: 5X10. Rest 1 min after set.
DB Bench Press (55/35)
Diamond Push-ups
KB OH Tricep Extensions (45/25)
Jump Rope (100X)
Wednesday 11/01/17- Workout
Back Squat- 6X4@65% or 6X8@RPE8
*20 min cap.
–
Complete 4 Rounds in order.
8X ea.- DB Stationary Lunge (55/35’s)
20X- TRX Hamstring Curls
20X- Ceiling Touches
20X- Swimmer Kicks
Monday 10/30/17- Workout
Complete in order. 12-10-8-6-4.
–
Sumo Deadlift (50% of 1RM)
KB Front Rack Reverse Lunge (35/20)
TRX Low Rows
Chin-ups
DB Bicep Curls (25/15’s)
