Saturday 02/24/18- Workout
Complete: 5-10-15-20-15-10-5. Rest as needed.
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Conventional Deadlifts (115/65)
Starfish Sit-ups
DB Snatch (35/15)
Lying Leg Raises
TRX Reverse Grip Row
MB Squatted Side Step
Rower (cals)
Friday 02/23/18- Workout
Strict OHP- 2X5@70%, 2X3@80%, 2X1@90% or 6X8@RPE6
*20 min cap.
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5 Rounds. Rest 60-90 sec after each round.
6X- Bench Press (185/85) (135/55)
8X- DB Push Press (35/15’s)
10X- TRX Skull Crusher
12X- Decline Push-ups
14X- Plate OH Press (45/25)
Thursday 02/22/18- Workout
Complete circuits in order.
C1: 4 Sets. Rest 30-60 sec between sets.
10X- TRX Reverse Fly
20X- DB Inclined High Row (25/15’s)
30X- Plate Bent-over Row (45/25)
C2: Partner WOD for time.
75X- Wall Balls (20/10)
100X- V Sit-ups
125X- KB Swings (55/35)
500X- Jump Rope
Wednesday 02/21/18- Workout
Back Squat- 4X10@55% or RPE9
*20 Min cap.
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Complete for time: 15-15-12-12-9-9
Front Squat (135/85)
KB FR Stationary Lunge (35/20)
Weighted Knee Raise (25/15)
Burpee’s Over Bar
