Saturday 07/06/19- Workout

Saturday 07/06/19- Workout

Complete in order: Run 400Y 40X- DB Bench Press (55/35’s) 40X- Push-ups (floor to lockout) Run 400Y 40X- BB Bent-over Row (95/65) 40X- TRX High Row Run 400Y 40X- Bench DB Skull Crusher (25/15’s) 40X- KB OH Tricep Extension (55/35) Run 400Y 40X- DB Bicep Curls (25/15’s) 40X- KB Hammer Curls (55/35)

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Wednesday 07/03/19- Workout

Wednesday 07/03/19- Workout

Start on any circuit: C1: 20-16-12-8-4. Rest as needed. Chin-up TTB or Hanging Leg Raise V-Sit-up C2: 5 Rounds. Rest as needed. 10X- DB Inclined High Row (25/15’s) 10X- TRX Bicep Curl 15X- TB Reverse Fly 30 Sec- Plate Superman Hold (15/10) 10 cal- Bike or Row

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Tuesday 07/02/19- Workout

Tuesday 07/02/19- Workout

Conventional Deadlift- Est. a 1RM or 5X10@RPE7 *18 min cap. Start on either circuit once done. C1: 6-8-10-8-6. Rest 1 min after set. BB Stiff Leg Deadlift (95/65) Platform Reverse Lunge (35/25’s) C2: 4 sets. Rest 1 min after set. 15X- DB Front Squat (55/35’s) 1 Min- DB Front Squat Hold

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Monday 07/01/19- Workout

Monday 07/01/19- Workout

Tempo Bench Press- 5X5@65% or RPE5 *20 min cap. 3/2/1 tempo Once done complete 5 rounds of: 4X- KB OH Walk (35/25’s) Run 200Y 8X- Single DB Bench Press (55/35) Run 200Y 12X- BB Floor Chest Press (135/85)

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