Baseline - Deadlift

Sunday, November 25, 2018

TruFit

9:05 AM

Treadmill - 5 min, 3% incline, 3 mph

WMCF Dynamic Warm-up

Baseline
500m row
40 air squat
30 sit-ups
20 push-ups
10 pull-ups

9:44

Deadlift
8x95
5x135
5x155
3x185

Foam rolling

40 minutes total workout

Back Squat

Friday, November 23, 2018

TruFit

2:15 PM

Row 10 min, 2000m, ~100 calories

Foam Roller

WMCF Dynamic warm-up

3x Handstand Kick-up and hold

1x Wall Walk-up

Back Squat
8x45
8x95
5x115
5x135
5x155#

AbMat Sit-ups
3x10

50 minutes total workout

Wall Ball Shots

Thursday, November 22, 2018

TruFit

8:20 AM

Row - 5 min, 50 calories

Foam Roller

WMCF Dynamic warm-up

Jump Rope
Singles, drills, doubles (5x reps to failure, 8-15)

Wall Ball Shots
5x10 reps (10# ball to 10' Target)

Bench Press
8x95
8x115
5x135

Abmat Situps
3x10 reps

40 minutes total workout

Run

Wednesday, November 21, 2018

Rocky Mountain Greenway Trail

1:00 PM

2.4 mile run

Cindy - 2 rounds

Thrusters

Saturday, November 17, 2018

TruFit

8:00 AM

Treadmill
3 min, 3%, 3 mph
10 min, 1%, 5 mph
3 min, 3%, 3 mph

WMCF Dynamic Warm-Up

15 air squats
10 push ups

3x Handstand Kick-up and hold

5-5-5-5-5 Thrusters
2@45#
3@65#

2x5 strict hanging knee raises

50 minutes total workout

Deadlift - Bench Press

Thursday, November 15, 2018

TruFit

5:30 PM

Treadmill
3 min, 3%, 3 mph
10 min, 1%, 5 mph
3 min, 3%, 3 mph

Foam rolling

Deadlift

7x45
7x95
5x135
5x185#

Bench Press
8x95
6x135
4x155
2x175#

20 crunchs
5 sit-ups

50 minutes total workout

General

Wednesday, November 14, 2018

TruFit

5:45 PM

Treadmill
3 min, 3%, 3 mph
5 min, 1%, 5 mph
3 min, 3%, 3 mph

Cindy - 4 Rounds

Row - 5 min

35 minutes total workout