Friday 04/05/19- Workout
Front Squat- 5X5 build to RPE10.
*18 min cap.
–
Start on any circuit:
C1: 4 sets. Rest 1 min after set.
5X- Weighted Bulgarian Lunge (70/55)
15X- TRX Hamstring Curl
C2: 4X15. Rest 1 min after set.
MB Stiff Leg Deadlift (95/65)
MB Squatted Side Step
C3: For time: 15-12-9
Wall Ball (20/14)
Bike (cals)
Cardio Class (6:00A)- Thursday 04/04/19
Partner WOD. Perform: 20-18-16-14-12 on each circuit.
Can start on any circuit.
C1:
Bike (cals)
Partner holds V-sit
C2:
Row (cals)
Partner holds Wall Sit
C3:
DB Snatch (35/25)
Partner performs Mountain Climbers
Thursday 04/04/19- Workout
Complete strength in any order.
BB Strict OHP- 4X8@50% or RPE5
Pause Bench Press- 5X4@RPE10 (2 sec pause)
*22 min cap.
–
Once done, complete in any order:
C1: 15-12-9-6. Rest 1 min after set.
BB Floor Press (50% or 135/85)
Single KB Push Press (55/35)
C2: 15-12-9-6. Rest 1 min after set.
DB Bench Press (55/35’s)
Plank Push-up
Jump Rope (X10)
Wednesday 04/03/19- Workout
Start on any circuit.
–
C1: 4 Rounds. No Rest.
Run 400Y
10X- BB Core Roll-out (135/105)
15X- Bicycle RL=1
C2: 4 Sets. Rest 1 min after set.
5X- Strict Pull-up (RPE8)
25X- Plate Bent-over Row (45/35)
C3: 3 Sets. Rest 1 min after set.
10X- TRX Single Arm Row
10X- DB Bent-over Row (35/25)
