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  • Writer's pictureMary Bozarth

Wednesday 3/10

Strength

Bench Press 5x5

Bench/Floor Press - 5 sets x 5 reps @ 75% 1RM Bench Press * Complete a set every 2 minute, on the minute for 10 minutes * Deadlift 5x5

Deadlift - 5 sets x 5 reps @ 75% 1RM Deadlift * Complete a set every 2 minute, on the minute for 10 minutes * * Complete with Bench press in the same 2 minute time frame *


Conditioning

Another workout

15 Minute AMRAP 40/30 Calorie row or RX+ 25/20 Calorie Assault Bike 15 Dumbbell Front Squats (50’s/35s) 15 Handstand Push Ups 15 Dumbbell Front Squats (50’s/35s) 15 Handstand Push Ups

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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