Thursday 05/23/19- Workout

Thursday 05/23/19- Workout

Sumo Deadlift- 10X1@RPE10 or 10X10@RPE5*18 min cap. 30 Min AMRAP: Start with 5 reps, climb 5 each round.DB Snatch (55/35)Conventional Deadlift (135/105)Burpee Over BarBB Core Roll-outDB Goblet Squat (55/35)

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Wednesday 05/22/19- Workout

Wednesday 05/22/19- Workout

Start on any circuit below. C1: 4 sets. Rest 1 min after set.6X- Pull-upAMRAP- DB Bicep Curl (25/15’s)C2: 4 sets. Rest 1 min after set.8X- DB Inclined Row (55/35’s)AMRAP- Plate Hammer Curl (45/35)C3: 21-15-9-6. No Rest.Bike or Row (cals)Starfish Sit-up RL=1WB Core Twist RL=1 (20/14)

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Tuesday 05/21/19- Workout

Tuesday 05/21/19- Workout

Bench Press- Est. a 10RM or 5X8@RPE6*20 min cap. Start on any circuit once done:C1: 4 Sets. Rest 1 min after set.8X- DB Incline Bench (55/35’s)AMRAP- Push-up C2: 4 Rounds. No Rest.Run 400Y15X- Sit-ups

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Monday 05/20/19- Workout

Monday 05/20/19- Workout

Complete strength in any order.High Bar Back Squat- 4X5@65% or RPE5Conventional Deadlift- 4X4@75% or RPE5*26 min cap. Once done, complete 3 Rounds of:100Y- Walking Lunge15X- KB Swing (55/35)10X- TTB or Leg Raise

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Saturday 05/18/19- Workout

Saturday 05/18/19- Workout

Partner WOD. Complete in order for time.C1: 12-10-8-6.Bench Press (185/105) (115/75)Partner Holds Plate OH (45/35)E2: 20-15-10.Bike (cals)Partner Rests.E3: 1 Round.Push-up Ladder (1=5X, 2nd=10X, 3rd=15, 4th=40)Both perform together.E4:Run 800Y w/ WB (20/14)*Switch out as often as needed holding ball.

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