Tuesday 04/30/19- Workout

Tuesday 04/30/19- Workout

Push Press- 6X5@60% or RPE5Bench Press- 3X3@75%, 3X1@RPE10 or 6X6@RPE7*25 min cap. Once done, start on any circuit below:C1: 4 sets. Rest 1 min after set.8X- Alt. DB Bench Press (55/35’s)15X- Plate Front Arm Raise (35/25) C2: 4 sets. Rest 1 min after set.25X- Push-up (floor to lockout)1 Min- Plate OH Hold (45/35)

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Friday 04/19/19- Workout

Friday 04/19/19- Workout

BB Strict OHP- Est. a 10RM or 5X10@RPE5 *16 min cap. – Start on either circuit below:   C1: 12-12-10-10-8-8. Rest 30-60 sec after set. TRX Skull Crusher Bench DB Skull Crusher (35/25’s) Plate Side Arm Raise (15/10’s)   C2: 4 Rounds. Rest as needed. Run 400Y 15X- Oblique Crunch 10X- TB Core Twist

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Thursday 04/18/19- Workout

Thursday 04/18/19- Workout

Low Bar Back Squat- 6X5@70-80% or RPE5 *20 min cap. – Start on either circuit below:   C1: 18-16-14-12. Rest as needed. Wall Ball (20/14) DB Snatch (55/35) RL=2   C2: 3 Sets. Rest 1 min after set. 10X- BB Reverse Lunge (115/85) RL=1 20X- Mountain Climber RL=1

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Wednesday 04/17/19- Workout

Wednesday 04/17/19- Workout

8 Min EMOM- Sumo Deadlift 2X@80% or 5X@135/105 – Once done, complete circuits in any order:   C1: 4 sets. Rest 1 min between sets. 5X- Farmers Walk (70/45’s) 10X- TRX Low Row 15X- DB Reverse Fly (25/15’s)   C2: 4 sets. No Rest. 10X- Declined Leg Raise 15X- Ceiling Touch 10X- Bar Facing Burpee

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