Saturday 04/13/19- Workout
Bench Press- 5X10 build to RPE10.
*18 min cap.
–
Partner WOD for time. Complete in order:
100X- BB Push Press (115/85)
Run 400Y
100X- DB Floor Press (55/35’s)
Run 400Y
100X- Push-ups (floor to lockout)
100X- Wall Balls (20/14)
*Complete total reps. Switch out as often as needed.
Friday 04/12/19- Workout
Front Squat- 4X5@75% or RPE5
*18 min cap.
–
Once done, start on any circuit below:
C1: 4 sets. Rest 1 min after set.
5X- Platform Reverse Lunge (55/35’s)
20X- MB Hip Thrust
20X- MB Hip Extension
C2: For time: 25-20-15-10-5.
Conventional Deadlift (95/75)
TTB or Knee Raise
Thursday 04/11/19- Workout
Start on any circuit below:
C1: 6 Sets. 3 sec pause. Rest 1 min after set.
6X- Pause Pull-up
10X- Pause KB Hammer Curl (45/35)
C2: 6 Sets. 3 sec pause. Rest 1 min after set.
6X- Pause DB Incline Row (55/35’s)
10X- Pause TRX Bicep Curl
C3: 4 Rounds. No rest.
30 sec.- Iso Superman
30 sec.- Iso Bird-dog
Wednesday 04/10/19- Workout
Start on any circuit below:
C1: 8-12-16-12-8. No Rest.
Jump Rope (X10)
V Sit-up
WB Core Twist (20/14) RL=1
C2: 5 sets. Rest 1 min after set.
6X- Bench Press (65% or 135/85)
10X- DB Floor Press (55/35’s)
C3: 4X10. Rest 1 min after set.
KB Floor Skull Crusher (45/35)
Seated DB OHP (25/15’s)
100Y- KB Front Rack Carry (45/35’s)
