Wednesday 04/17/19- Workout
8 Min EMOM- Sumo Deadlift 2X@80% or 5X@135/105
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Once done, complete circuits in any order:
C1: 4 sets. Rest 1 min between sets.
5X- Farmers Walk (70/45’s)
10X- TRX Low Row
15X- DB Reverse Fly (25/15’s)
C2: 4 sets. No Rest.
10X- Declined Leg Raise
15X- Ceiling Touch
10X- Bar Facing Burpee
Cardio Class (6:00A)- Tuesday 04/16/19
Partner WOD. Start on any circuit.
C1: 3 rounds.
Run 400Y
Partner holds V-sit
C2: 3 rounds.
Bike 300M
20X- Mountain Climber RL=1
Partner holds Regular Plank
C3: 4 rounds.
20X- DB Thruster (25/15’s)
Partner holds Plate OH (35/25)
Tuesday 04/16/19- Workout
Complete Strength in any order:
Bench Press- 4X5@70-80% or RPE5
Push Press- 4X3 build to RPE10
*24 min cap.
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Once done, complete 4 rounds of:
Run 200Y w/ WB (20/14)
5X- BB Floor Chest Press (185/125)
100X- Jump Rope
5X- DB Bench Press (55/35’s)
Monday 04/15/19- Workout
Pause Front Squat- 6X3@70-80% or RPE5
*18 min cap.
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Complete circuits in any order:
C1: 4 sets. Rest 1 min after set.
30 sec.- Side Plank Adductor Hold
10X- Single Leg Deadlift (55/35)
30 sec.- Wall Sit (45/35)
C2: 10-9-8-7-6-5. No Rest.
Bike or Row
Starfish Sit-up RL=1
Split Leg Lunge Jump RL=1
