Thursday 05/23/19- Workout
Sumo Deadlift- 10X1@RPE10 or 10X10@RPE5
*18 min cap.
30 Min AMRAP: Start with 5 reps, climb 5 each round.
DB Snatch (55/35)
Conventional Deadlift (135/105)
Burpee Over Bar
BB Core Roll-out
DB Goblet Squat (55/35)
Wednesday 05/22/19- Workout
Start on any circuit below.
C1: 4 sets. Rest 1 min after set.
6X- Pull-up
AMRAP- DB Bicep Curl (25/15’s)
C2: 4 sets. Rest 1 min after set.
8X- DB Inclined Row (55/35’s)
AMRAP- Plate Hammer Curl (45/35)
C3: 21-15-9-6. No Rest.
Bike or Row (cals)
Starfish Sit-up RL=1
WB Core Twist RL=1 (20/14)
Tuesday 05/21/19- Workout
Bench Press- Est. a 10RM or 5X8@RPE6
*20 min cap.
Start on any circuit once done:
C1: 4 Sets. Rest 1 min after set.
8X- DB Incline Bench (55/35’s)
AMRAP- Push-up
C2: 4 Rounds. No Rest.
Run 400Y
15X- Sit-ups
Monday 05/20/19- Workout
Complete strength in any order.
High Bar Back Squat- 4X5@65% or RPE5
Conventional Deadlift- 4X4@75% or RPE5
*26 min cap.
Once done, complete 3 Rounds of:
100Y- Walking Lunge
15X- KB Swing (55/35)
10X- TTB or Leg Raise
