WO with BPs

Open

10 mins jog/walk

3 sets: 7 overhead presses (95 lbs)/ 10 push ups/ 10 air squats

4 sets: 5 bench presses (115 lbs, 145 lbs)

PT recommended exercises

20 mins on stationary bike

Release

another mixed WO

Open

10 mins jog/walk

3 sets: 7 back squats (165 lbs)/10 bent over rows (BB)/ 10 push ups

2 sets of 12: front and back half squats (heavy)

DB DLs/FW: 3 sets of 5, 40 feet (pair of 75 lb DBs)

30 mins on stationary bike

PT stuff

Release

Mixed WO at the gym

Open

10 mins jog/walk

4 sets of 5: bench presses (135#s)/DB front squats (35 # pair)/ bent over rows (35# pair)/ push ups

30 mins on stationary bike

PT stuff

Release

Feb 5th

Open

10 min jog

2 sets: 12 front squats/ 12 back squats (various heavy wts)/10 GMs (BB)

DB DLs/ farmers walks: 3 sets of 7, 75 lb pair 50 feet

30 mins stationary bike

PT stuff

Release

heavier WO

Open

10 mins jog/walk

4 sets: 5 bench presses (135 lbs)/ 5 overhead presses (85 lbs)/ 10 GMs (BB)

3 sets: 6 back squats (145 lbs)/ 7 front squats (BB)

10 mins jog/walk

PT stuff

Release

Light WO after break

Open

15 min jog

2 sets: 10 GMs (BB)/ 12 bent over rows (BB)/ 15 push ups

20 mins stationary bike

PT stuff

Release

Mixed WO at the gym

Open

10 mins jog/walk

4 sets: 5 bench presses (135 lbs)/ 10 GM (BB)

PT recommended exercises

25 mins on stationary bike

Release

light WO

Open

15 min jog

2 sets: 8 DLs (135 lbs)/ 10 GMs (BB)/ 8 push ups

20 mins stationary bike

PT stuff

Release

Upper Lower combo etc

Open

Stationary bike: 30 minutes

3 sets: 7 bent over rows (95 lbs)/ 10 push ups/ 7 DB front squats (50 lb pair)/ 7 DB DLs (50 lb pair)

10 min brisk walk.

PT recommended exercises

Release

lighter low intensity WO

Open

Run/Jog/Walk for a little more than a mile: 15 minutes

2 sets with BB: 12 overhead presses/ 10 good mornings

2 sets: 10 bench presses (115 lbs) / 7 DB DLs (50 lb pair)/ 15 bent over rows (50 lbs)

15 mins on stationary bike

PT recommended exercises

Release

longer mixed WO

Open

Run/Jog/Walk for a little more than a mile: 15 minutes

3 sets: 7 back squats (135 lbs)/ 10 bent over rows (BB)/ 10 push ups

3 sets: 10 bench presses (115 lbs) / 7 DB DLs- Farmer walks( 50 lb pair)- 50 ft.

15 min brisk walk.

PT recommended exercises

Release

Mixed WO at the gym

Open

Run/Jog/Walk for a little more than a mile: 15 minutes

3 sets: 5 over head presses (115 lbs)/ 10 push ups/ 10 GMs with BB

3 sets: 12 half squats/ 7 DB DLs (60 lb pair)/ bent over rows (60 lbs)

15 min brisk walk.

PT recommended exercises

Release

Lil longer than usual WO

Open

20 minutes on stationary bike

3 sets: 5 back squats (125 lbs)/ 10 push ups/ 10 GMs with BB

3 sets: 7 bench presses (125 lbs)/ 5 DB front squats (40 lb DBs)

PT recommended exercises

Release

Mixed WO at the gym

Open

Run/Jog/Walk for a little less than 2 miles: 22 minutes

3 sets: 5 over head presses (115 lbs)/ 10 push ups/ 10 GMs with BB

3 sets bent over rows (70 lbs)

PT recommended exercises

Release

Mixed WO at the gym

Open

Stationary bike 30 minutes

3 sets : 7 bench presses (135 lbs)/ 7 DB DLs (pair of 70 #s)/ 10 push ups

PT recommended exercises

Release

quick WO @ gym

Open

Run/Jog/Walk 15 minutes

3 sets : 5 over head presses (125 lbs)/ 5 back squats (145 lbs)/10 push ups

PT recommended exercises

Release

low intensity mixed WO

Open

Run/Jog/Walk for a little less than 2 miles: 22 minutes

3 sets: 7 over head presses (95 lbs)/ 10 push ups/ 10 GMs with BB

PT recommended exercises

Release

Jan 4th quick WO at home

Open

2 sets: 5 windmills (25 lb DBs)/ 5 push up rows (each arm, 25 lb DB))/ 10 DB front squat (40 lb DBs)

50 jumping jacks

Release

lighter mixed WO

Open

Run/Jog/Walk 15 minutes

2 sets : 5 over head presses (115 lbs)/ 7 bent over rows (95 lbs)/10 push ups

PT recommended exercises

Release