Wednesday 04/05/23- Workout
| Bench Press- 5X8@65% or RPE5. |
| *15 min cap. |
| Start on any circuit. Complete 4X8 on C1&C2. Rest 1 min after set. |
| C1: |
| TRX Skull Crusher |
| DB Tricep Kick-back (25/15) RL=1 |
| C2: |
| Kneeling Landmine Shoulder Press (45/35) RL=1 |
| Plate Truck Driver (45/35) RL=1 |
| C3: For time: |
| 100X- Wall Ball (20/14) |
| 100X- Sit-up |
Tuesday 04/04/23- Workout
| Sumo Deadlift- 3X2@80%, & 1XAMRAP or 4X12@RPE5. |
| *16 min cap. |
| Start on any circuit. Complete 3 sets on each. Rest 1 min after set. |
| C1: |
| 8X- BB Bent-over Row (135/105) |
| AMRAP- DB Bicep Curl (25/15’s) |
| C2: |
| 8X- BB Hip Thrust (315/275) |
| AMRAP- MB Hip Abduction RL=1 |
| C3: For time: 21-15-9. |
| KB Swing (70/55) |
| TTB |
Monday 04/03/23- Workout
| H.B. Back Squat- Est. a 3RM or 4X8@RPE7. |
| *16 min cap. |
| Complete 4 Rounds: |
| 5X- Bench Press (225/135) |
| 5X- Step-up (70/45’s) RL=1 |
| 20X- KB Skull Crusher (70/45) |
| 200Y- Run w/ WB (20/14) |
Saturday 04/01/23- Workout
| Partner WOD for time: |
| C1: 100X combined. |
| Conventional Deadlift (135/105) |
| *Partner holds Plank |
| C2: 100X combined. |
| Pull-up |
| *Partner holds V-sit |
| C3: 75X combined. |
| KB Swing (55/35) |
| *Partner holds Hip Bridge |
| C4: 75 combined calories. |
| Bike or Row |
| *Partner rests. |
