Saturday 09/23/17- Workout
Bench Press- 5X5@65% or RPE8
*Rest 90 sec between sets. 18 min cap.
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Partner Workout:
100X- DB Step-ups (25/15’s)
Plate OH hold (45/25)
*One partner on each. Start and stop at the same time. Split reps between the two.
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100X- Inclined Push-ups
*One partner goes while the other holds a plank. Split reps between the two.
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400Y Run
*One holds slosh tube, the other holds WB (20/10). Switch half-way.
Friday 09/22/17- Workout
Sumo Deadlift- 4X8@60% or RPE7
*Rest 1 min between sets. 16 min to complete.
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Complete 5 Rounds for time.
15X- Reverse Lunge w/ KB (35/20)
15X- TRX High Rows
10X- DB Bent-over Row (35/25)
8X- Strict Pull-ups
8X- Plate Reverse Curls (45/25)
Thursday 09/21/17- Workout
Complete in order for time.
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300X- Jump Rope
30X- Toes to Bar
30X- V Sit-ups
Rower- 30 Strokes
200X- Jump Rope
20X- TTB
20X- V Sit-ups
Rower- 20 Strokes
100X- Jump Rope
10X- TTB
10X- V Sit-ups
Rower- 10 Strokes
Wednesday 09/20/17- Workout
Bench Press- Est. a 1RM for the day or 5X6@RPE9
*18 min to complete.
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Complete: 12-10-8-6
DB OHP (35/25’s)
Incline Bench (135/65)
Wall Ball Shoulder Toss (20/10)
Sit-outs
