Saturday 03/31/18- Workout
Complete for time: 20-16-12-8
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Sumo Deadlift (40% or 135/65)
Alt. Plank DB Rows (25/15’s) LR=2
Weighted Bulgarian Lunge (45/25)
Toes to Bar or Knee Raises
Alt. DB Snatch (35/25) LR=2
Friday 03/30/18- Workout
Complete 6 Rounds:
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5X- DB Front Squats (55/35’s)
10X- BB Thruster (75/45)
5X- Bench Press (165/75)
10X- Push-ups (Floor to lockout)
5X- Weighted Sit-up (45/35)
100X- Jump Rope
Thursday 03/29/18- Workout
Complete in order.
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C1: 14-12-10-8-6. Rest 1 min after set.
Pull-ups
BB Bent-over Row (95/55)
C2: 4X12. Rest 1 min after set.
DB Inclined Row (55/25’s)
TRX Low Row
C3: 3X10. No rest.
DB Bicep Curl (25/15’s)
SuperMan’s
Rower (200M)
Wednesday 03/28/18- Workout
Back Squat- 6X3@60/65/70/75/80/85% or RPE5
*18 min cap.
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Complete 4X12 on each. Rest as needed.
TRX Pistol Squat
Weighted Step-up (35/20)
Squat Jumps
BB Stiff Leg Deadlift (135/85)
BB Core Roll-out
