Monday 10/14/19- Workout

Monday 10/14/19- Workout

Complete strength in any order. 4X3@75% or 4X6@RPE6 High Bar Back Squat Conventional Deadlift *24 min cap. Complete 4 Rounds: Run 400Y 15X- Bulgarian Lunge (35/25) 150X- Jump Rope 15X- KB Goblet Squat (55/35)

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Saturday 10/12/19- Workout

Saturday 10/12/19- Workout

Inclined Bench Press- 5X5 build to RPE10 *16 min cap. Partner WOD. Complete for time: C1: 21-15-9. BB Thruster (95/75) Sit-ups C2: 21-15-9. Wall Ball (20/14) Push-ups (floor to lockout) C3: 100 Combined Burpees *One works, one rests.

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Friday 10/11/19- Workout

Friday 10/11/19- Workout

Pause Conventional Deadlift- 5X6@60% or RPE5 *16 min cap. 2 sec pause at knee. Complete 5 Rounds of: 10X- Inclined Hamstring Curl (35/25) 20X- Pause Banded Low Row 10X- Single TRX Hamsting Curl 20X- Plate Bent-over Row (45/35) 10X- Pause DB Bicep Curl (25/15’s)

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Thursday 10/10/19- Workout

Thursday 10/10/19- Workout

Bench Press- 8X8@65% or RPE5 *18 min cap. Start on any circuit once done: C1: 4X10. Rest 1 min after set. TRX Skull Crusher DB Tricep Kickback (25/15) Close Grip Push-ups C2: 4X10. Rest 1 min after set. Stationary Lunge (45/25’s) Banded Leg Adduction C3: 3X20. No Rest. Crunches Core Twist RL=1 Reverse Crunch

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Tuesday 10/08/19- Workout

Tuesday 10/08/19- Workout

EMOM- 12 Min Odds: 2X- Conventional Deadlift (80% or RPE5) Evens: 8X- Pull-ups Once done, start on any circuit: C1: 4 sets. Rest 1 min after set. 6X- DB Bent-over Row (55/35) 12X- TRX Reverse Fly C2: 4 sets. Rest 1 min after set. 15X- MB Hip Extension 10X- Single Leg Deadlift (35/25) C3: 20-15-10. No Rest. KB Swing (55/35) Row or Bike (cals)

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Monday 10/07/19- Workout

Monday 10/07/19- Workout

Complete Strength in any order. High Bar Back Squat- 4X2@80% or 4X10@RPE6 Pause Bench Press- 4X5@RPE10 (3 sec pause) *22 min cap. Complete: 20-18-16-14-12-10. Wall Ball (20/14) DB Floor Chest Press (55/35’s) Run 200Y

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