THRASHING OF THE DAY

“VALENTINES DAY MASSACRE”

TUESDAY, FEBRUARY 14

Warm up- 400m run

3x15 TRX Inverted Rows

3x Dumbbell bicep curls (10 Curls, 10 hammer, 10 cross body)

Strength:

Deadlift - 5,5,5,5

800m Row

20 Power cleans 85 lbs

20 Bench press 135 lbs

Rope climb x2

800m Row

15 Power cleans 105lbs

15 Bench press 155 lbs

Rope climb x2

800m Row

10 Power cleans 115lbs

10 Bench press 185 lbs

Rope climb x2

Burn out-

Dixon 3-Way

5 reps of dumbbell curls

5 reps of hammer curls

5 reps of cross-body curls

After the last cross-body curl is done, do a drop set by grabbing the next lightest pair of dumbbells (5-10 pounds lighter) and go through the same progression – 5 curls, 5 hammer curls, 5 cross body curls.

Email Pics and times to Team@tohofit.com or Tag us on Instagram @Tohofit and use hashtag #TohoFit

THRASHING OF THE DAY

“VALENTINES DAY MASSACRE”

TUESDAY, FEBRUARY 14

Warm up- 400m run

3x15 TRX Inverted Rows

3x Dumbbell bicep curls (10 Curls, 10 hammer, 10 cross body)

Strength:

Deadlift - 5,5,5,5

800m Row

20 Power cleans 85 lbs

20 Bench press 135 lbs

Rope climb x2

800m Row

15 Power cleans 105lbs

15 Bench press 155 lbs

Rope climb x2

800m Row

10 Power cleans 115lbs

10 Bench press 185 lbs

Rope climb x2

Burn out-

Dixon 3-Way

5 reps of dumbbell curls

5 reps of hammer curls

5 reps of cross-body curls

After the last cross-body curl is done, do a drop set by grabbing the next lightest pair of dumbbells (5-10 pounds lighter) and go through the same progression – 5 curls, 5 hammer curls, 5 cross body curls.

Email Pics and times to Team@tohofit.com or Tag us on Instagram @Tohofit and use hashtag #TohoFit