Saturday 08/10/19- Workout

Saturday 08/10/19- Workout

Bench Press- 3XAMRAP@50% or 4X10@RPE5 *18 min cap. Partner WOD for time. Complete in order: 400Y- Partner BB Run (95/65) 150X- Push-ups (floor to lockout) 125X- BB Push Press (95/65) 100X- Incline Bench Press (95/65) 75X- Sync. BB Goblet Squat (95/65) 400Y- Partner BB Run

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Thursday 08/08/19- Workout

Thursday 08/08/19- Workout

Complete circuits in any order. C1: 4 Rounds. No Rest. Run 400Y 15X- Wall Ball (20/14) C2: 25-20-15-10. No Rest. Oblique Crunch Dragonfly Ceiling Touch C3: 5X10. Rest as needed. Landmine Press (25/15) TRX Skull Crusher DB Tricep Kick Back (25/15)

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Wednesday 08/07/19- Workout

Wednesday 08/07/19- Workout

Complete 12 min EMOM on movements: Odds: Sumo Deadlift- 2X @80% or RPE8 Evens: 8X- Pull-ups or TRX Pull-ups Once done complete circuits in any order: C1: 4 sets. Rest 1 min after set. 15X- BB Bent-over Row (75/55) 10X- Plate Hammer Curl (45/35) C2: 4 sets. Rest 1 min after set. 10X- DB Bent-over […]

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Tuesday 08/06/19- Workout

Tuesday 08/06/19- Workout

Complete strength in any order: Bench Press- 4X8@65% or RPE5 Strict OHP- 4X2@85% or RPE5 *22 min cap. Once done, complete 5 rounds of: 5X- Banded Bear Crawl 10X- Alt. DB Chest Press (55/35’s) 15X- KB OH Tricep Ext. (45/35) Run 400Y

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Monday 08/05/19- Workout

Monday 08/05/19- Workout

Low Bar Back Squat-6X1 build to RPE10 or 6X10@RPE5 *20 min cap. Start on either circuit once done. C1: 4X15. Rest 1 min after set. Inclined DB Hamstring Curl KB Stiff Leg Deadlift C2: 20-18-16-14-12-10. No Rest. Jump Squats Split Leg Lunge Jump RL=1 Bike or Row (cals)

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