Saturday 04/20/19- Workout
Complete 100 Reps on each for time. Any order/rep scheme.
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Pull-ups
DB Bench Press (55/35’s)
WB Bear Hug Squat (20/14)
KB Swing (55/35)
Sit-up
Friday 04/19/19- Workout
BB Strict OHP- Est. a 10RM or 5X10@RPE5
*16 min cap.
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Start on either circuit below:
C1: 12-12-10-10-8-8. Rest 30-60 sec after set.
TRX Skull Crusher
Bench DB Skull Crusher (35/25’s)
Plate Side Arm Raise (15/10’s)
C2: 4 Rounds. Rest as needed.
Run 400Y
15X- Oblique Crunch
10X- TB Core Twist
Thursday 04/18/19- Workout
Low Bar Back Squat- 6X5@70-80% or RPE5
*20 min cap.
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Start on either circuit below:
C1: 18-16-14-12. Rest as needed.
Wall Ball (20/14)
DB Snatch (55/35) RL=2
C2: 3 Sets. Rest 1 min after set.
10X- BB Reverse Lunge (115/85) RL=1
20X- Mountain Climber RL=1
Wednesday 04/17/19- Workout
8 Min EMOM- Sumo Deadlift 2X@80% or 5X@135/105
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Once done, complete circuits in any order:
C1: 4 sets. Rest 1 min between sets.
5X- Farmers Walk (70/45’s)
10X- TRX Low Row
15X- DB Reverse Fly (25/15’s)
C2: 4 sets. No Rest.
10X- Declined Leg Raise
15X- Ceiling Touch
10X- Bar Facing Burpee
