Saturday 03/17/18- Workout
Pause Conventional Deadlift- 4X4@65% or RPE6
*18 min cap.
–
16 Min AMRAP
Run 200Y
15X- KB Swings (55/35)
10X- Weighted Knee Raise (25/15)
10X- Single KB Suitcase DL
100X- Jump Rope
Friday 03/16/18- Workout
Tempo Bench Press- 5X3@75% or RPE5
*18 min cap.
–
Complete circuits in order.
C1: 5 sets. Rest 60-90 sec after set.
BB Strict OHP- 2X@80% or 5X@RPE5
15X- Lying DB Skull Crusher (55/35)
C2: 4 sets. Rest 60 sec after set.
8X- DB Incline Bench Press (55/35’s)
12X- DB Floor Chest Press (35/25’s)
16X- Plate OH Sit-ups (25/15)
Thursday 03/15/18- Workout
Complete in order. Rest as needed.
–
Run 800Y
30X- DB Snatch (55/35)
30X- V Sit-up
Run 600Y
40X- Pull-ups
40X- DB Bicep Curl (25/15’s)
Run 400Y
50X- TRX High Row
50X- Plate Hammer Curl (45/25)
Wednesday 03/14/18- Workout
Complete 7 Rounds. Rest as needed.
–
Back Squat 2X@80% or 5X@RPE5
15X- Single Leg Hip Bridge
10X- DB FR Stationary Lunge (35/25’s)
10X- BB Core Rollout
10X- Burpee’s
