Monday 04/01/19- Workout

Monday 04/01/19- Workout

Complete strength in any order. BB Push Press- 5X3@75-85% or RPE5 Bench Press- 5X6@70% or RPE8 *25 min cap. – Once done, complete 4 rounds of: 4X- Plate OH Walk (45/35) *Perform 10 Push-ups at each cone. 10X- DB Incline Bench (55/35’s) 15 cal- Bike or Row

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Saturday 03/30/19- Workout

Saturday 03/30/19- Workout

Conventional Deadlift- 2X8@50%, 2X4@70%, 2X2@RPE10. *20 min cap. – Partner WOD. AMRAP in each circuit:   C1: 10 min. One works, one rests. 8X- Pull-ups 8X- Alt. DB Snatch (55/35)   Rest 2 min, then:   C2: 10 min. One works, one rests. 15X- Wall Ball (20/14) 10X- Burpees

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Friday 03/29/19- Workout

Friday 03/29/19- Workout

Start on any circuit: – C1: 6X10. Rest 1 min after set. Bench Press (185/105) (135/85) Diamond Push-up DB Tricep Kickback (25/15)   C2: 4 sets. Rest 1 min after set. 10X- Weighted Stationary Lunge (55/35’s) 1 min- Iso Leg Extension (35/25)   C3: 20-16-12-8. No Rest. Bike or Row (cals) Side Shuffle (RL=2X)

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Thursday 03/28/19- Workout

Thursday 03/28/19- Workout

Complete circuits in any order: – C1: 20-20-15-15-10-10. Rest 30 sec between sets. Single Leg Hip Thrust MB Squatted Side Step   C2: 5X12. Rest 1 min between sets. BB Inverted Row DB Inclined High Row (35/25’s) Plate Hammer Curl (45/35)   C3: 20-16-12-8. No Rest. Lying Leg Raise Ceiling Touch Starfish Sit-up RL=1 Jump […]

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Wednesday 03/27/19- Workout

Wednesday 03/27/19- Workout

Warm-up: 3X10 on each. Rest 30 sec after set. 15 min cap. Bike or Row (1000M total) BB Good Morning TRX Low Row DB Strict OHP *Choose light weight for warm-ups. Don’t overdue it. – Complete for time below:   Run 400Y   10X- Sumo Deadlift (365/245) (275/155)   Then complete: 8-7-6-5-4 TTB (scaled: Hanging […]

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