Tuesday 02/25/20- Workout
Bench Press- 5X5@75% or RPE5
*16 min cap.
Start on either circuit once done:
C1: 5 sets. Rest 1 min after set.
5X- Pull-ups
10X- BB Bent-over Row (135/105)
15X- Plate Hammer Curl (45/35)
C2: 5 sets. Rest 1 min after set.
5X- Alt. DB Bench Press (70/45’s)
10X- Diamond Push-ups
15X- DB Tricep Skull Crusher (25/15’s)
Monday 02/24/20- Workout
Front Squat- 3X3@80%, 3X8@65% or 6X10@RPE5
*18 min cap.
Complete: 6-8-10-10-8-6.
Alt. BB Reverse Lunge (135/95) RL=1
Bike (cals)
Bulgarian Lunge (55/35) RL=1
Wall Ball (20/14)
Saturday 02/22/20- Workout
Conventional Deadlift- 5X5 Build to RPE10 or RPE5
*16 min cap.
Complete circuits in any order.
C1: 3 sets. Rest 1 min after set.
5X- TRX Low Row
AMRAP- Pull-ups
C2: 3 Sets. Rest 1 min after set.
5X- DB Bicep Curl (25/15’s)
AMRAP- DB Hammer Curl (25/15’s)
C3: For time: 20-15-10.
Row (cals)
KB Swing (55/35)
Friday 02/21/20- Workout
Pause Bench Press- 6X1 Build to RPE10.
*18 min cap. 3 sec pause.
AMRAP in 18 Min:
5X- Alt. Elevated Push-up RL=1
20X- WB Bear Hug Squat (20/14)
5X- WB Core Twist RL=1
20X- DB Snatch (55/35) RL=2
50X- Jump Rope
