Wednesday 06/19/19- Workout

Wednesday 06/19/19- Workout

Complete circuits in any order: C1: 12-12-10-10-8-8. Rest 1 min after set. Chin-up TB Reverse Fly DB Hammer Curl (25/15’s) C2: 12-12-10-10-8-8. Rest 1 min after set. KB Inclined Row (55/35’s) BB Bent-over Row (95/65) TRX Bicep Curl C3: 12-12-10-10-8-8. No Rest. Bike or Row (cals) Toe Touches Starfish Sit-ups RL=1

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Tuesday 06/18/19- Workout

Tuesday 06/18/19- Workout

Complete strength in any order. 5X3. Build to heaviest load on each. Conventional Deadlift HB Back Squat *24 min cap. Once done, complete for time: 21-15-9 Wall Ball (20/14) WB Core Twist RL=1 Sumo Deadlift (135/105)

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Monday 06/17/19- Workout

Monday 06/17/19- Workout

Complete complex: Build to heaviest load. 5X- Strict OHP 5X- Push Press *15 min cap. Once done, complete 5 Rounds of: 200Y- Run w/ WB (20/14) 5X- Bench Press (185/105) 10X- KB OH Tricep Extension (45/35) 15X- Plate OH Sit-up

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Friday 06/14/19- Workout

Friday 06/14/19- Workout

Pause High Bar Back Squat- 4X4@65% or RPE6 *16 min cap. 3 sec pause. Start on either circuit once done. C1: 14-12-10-8. Rest 1 min after set. TRX Hamstring Curls BB Stiff Leg Deadlift (95/75) C2: 30-25-20-15-10. No Rest. Air Squat Bike or Row (Meters X10) 30 Sec.- Wall Sit w/ Adductor WB Hold (20/14)

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