Wednesday 04/14/21- Workout
Start on any circuit:
C1: 4 sets. Rest 90 sec after set.
20X- BB Hip Thrust (135/105)
10X- MB Pause Hip Abduction RL=1
C2: 4 sets. Rest 90 sec after set.
20X- KB Deficit Sumo Squat (70/45)
10X- Pause Side Lying Hip Raise RL=1
C3: 5-10-15-10-5. No Rest.
Single Arm KB Swing (35/25) RL=1
Burpees Over Box
Jump Rope (X10)
EC:Run 1 Mile
Tuesday 04/13/21- Workout
| Sumo Deadlift- 5X5 Build to RPE10. or 5X10@RPE6 |
| *16 min cap. |
| Start on any circuit below: |
| C1: 4 sets. Rest 1 min after set. |
| 8X- Inclined Lying Preacher Curl (25/15’s) |
| AMRAP- KB Hammer Curl (45/35) |
| C2: 4 sets. Rest 1 min after set. |
| 8X- BB Bent-over Row (135/85) |
| AMRAP- DB Bent-over Fly (15/10’s) |
| C3: 4X8. No rest. |
| Bike or Row (cals) |
| Chin-ups |
Monday 04/12/21- Workout
Tempo Bench Press- 5X3@80% or 5X8@RPE6
*16 min cap. 3-2-1 tempo
Once done, complete 5 Rounds of:
4X- BB Front Squat (225/165) (185/125)
10X- Weighted Jump Squat (35/25’s)
4X- DB Incline Bench (70/45’s)
10X- DB Floor Chest Press (55/35’s)
EC: 21-15-9 for time.
DB Thruster (35/25’s)
Push-ups
Saturday 04/10/21- Workout
BB Strict OHP- 2X5@65%, 2X3@75%, 2X1@RPE10 or 5X12@RPE6.
*15 min cap.
Partner WOD for time. Complete circuits in order:
C1: 30-20-10.
Wall Ball (20/14)
*Partner holds V-sit
C2: 30-20-10.
Push-ups
*Partner holds Plate OH. (45/35)
C3: 30-20-10.
DB Snatch (35/25) RL=2
*Partner holds Plank
