Saturday 08/03/19- Workout

Saturday 08/03/19- Workout

Partner WOD. Compete in order for time: 40X- Low Bar Back Squat (185/145) 50 cals- Bike or Row 60X- KB Swing (55/35) 70X- TTB or Hanging Leg Raise 80X- Alt. Reverse Lunges (RL=2) 90X- Sit-ups 100X- Air Squat *Tag in/out as often as needed. Reps are combined

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Friday 08/02/19- Workout

Friday 08/02/19- Workout

Pause Bench Press- 6X3@65% or RPE5 *18 min cap. 3 sec pause. Complete: 20-16-12-8. BB Push Press (95/65) Push-ups (floor to lockout) DB Incline Bench Press (35/25’s) Starfish Sit-up RL=1 Jump Rope X10

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Thursday 08/01/19- Workout

Thursday 08/01/19- Workout

Start: Run 1 mile Then complete circuits in any order: C1: 5 Sets. Rest 1 min after set. 8X- DB Inclined Row (55/35’s) 15X- TRX High Row C2: 4 Sets. Rest 1 min after set. 8X- Farmers Walk (55/35’s) 15X- TB Reverse Fly (25/15’s) C3: 4 Sets. Rest 1 min after set. 8X- Pause Plate […]

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Wednesday 07/31/19- Workout

Wednesday 07/31/19- Workout

Tempo Low Bar Back Squat- 4X3@70% or RPE5 *18 min cap. 3/2/1 tempo. 5 MIN EMOM on each circuit. 2 min rest between. C1: 5 Rounds. 8X- Burpees 8X- Alt. DB Snatch (55/35) RL=2 C2: 5 Rounds. 8X- Conventional Deadlift (185/155) 16X- Bicycle RL=1

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Tuesday 07/30/19- Workout

Tuesday 07/30/19- Workout

Bench Press- Est. a 10RM or 5X10@RPE7 *18 min cap. Once done, complete circuits in any order: C1: 14-12-10-8-6. Rest 1 min after set. DB Bench Press (55/35’s) Chin-ups C2: 14-12-10-8-6. Rest as needed. DB Tricep Skull Crusher (25/15’s) DB Bicep Curl DB OHP DB Sit-up

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