Custom Fitness

Workout, Friday 9/11 ❤️‍🩹

Workout, Wednesday 9/9

Workout, Friday 9/4

Warmup:
2rds.
1 minute choice machine
5 L/R WGS
5 L/R bird dogs
21 I-Y-T’s
5 L/R plate hops
10 ring rows
5 jumping air squats
5 bb front squat

Strength:
6x[ 1 Squat Clean + 2 Front Squats ]
Use the heaviest weight you can for
each set.
Rest as neded between sets.

WOD:
5 rounds, each round for time, of:
15/12 Row Calories
15 Push-ups
5 Wall Walks
15 Push-ups
30 Wallballs, 10/8 Ibs

Workout, Wednesday 9/2

Workout, Monday 8/31

Warmup:
2rds.
1 minute choice machine
5 L/R WGS
5 L/R bird dogs
10 L/R banded lateral steps
10 banded pass throughs
10 banded pull aparts
5 L/R Cossack squats
10 banded glute bridges
10 pushups
5 bb back squats

Strength:
Back Squat 5-5-5
84-86% 1RM

WOD:
10 rounds, 2 mins each, for max reps of:
Row, 250/225 m
25 Double Unders
max reps in remaining time Clean & Jerks, 55/45 Ibs
Rest 1 min

Workout, Friday 8/28

Warmup:
2rds.
1 minute choice machine
5 inch worms
5 L/R dead bugs
10 banded pull aparts
10 banded pass throughs
5 L/R db RDL
5 bb hang snatches

Strength:
Deadlift 5x5 @ 75-80% 1RM

WOD:
2 rounds, each round for time, of:
30/24 Ski Erg Calories
30 Hang Squat Snatches, 45/35 Ibs
30 Toes-to-bars
30 Bar Facing Burpees

Workout, Wednesday 8/26

Workout, Monday 8/24 🥵

Workout, Friday 8/21

Warmup:
2rds.
1 minute choice machine
5 inch worms
5 L/R bird dogs
10 pushups
10 Spider-Man lunges
10 ring rows
5 L/R dB RDL
5 scap pull ups

Accessories:
3-5 rds.
10 dB z-press
10 ab-mat sit-ups
5 L/R pistols

WOD:
5 rounds for time of:
7 Deadlifts, 165/115 Ibs
21 Wall Balls, 10/8 Ibs

Workout, Monday 8/17

Warmup:
2rds.
1 minute choice machine
5 inch worms
5 L/R glute bridges
10 banded pull aparts
10 banded pass throughs
10 L/R banded lat steps
10 Cossack squats
5 L/R ring rows

Strength:
Back Squat 6-6-6, using heaviest weight per set
Bulgarian Split Squat 24-24-24, using heaviest weight per set
Back Squats- 80-82% 1RM
12 reps/side Bulgarian Split Squat-RPE

WOD:
3 rounds, each round for time, of:
10/8 Row Calories
15 Dumbbell Box Step Overs, 25/15
Ibs, 24/20 in 10/8 Row Calories
15 Dumbbell Box Step Overs, 25/15
Ibs, 24/20 in 10/8 Row Calories
Go every 5 mins.
Goal: 3-4 minutes
RPE: 8/10