Saturday 04/06/19- Workout
Perform 50 Reps on each for time. Any order/rep scheme.
Pull-ups
Push-ups (floor to lockout)
Air Squats
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Once done, complete:
1 Mile- Farmers Carry (55/35’s)
*Every time you set the weight down, perform 10 burpees.
Friday 04/05/19- Workout
Front Squat- 5X5 build to RPE10.
*18 min cap.
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Start on any circuit:
C1: 4 sets. Rest 1 min after set.
5X- Weighted Bulgarian Lunge (70/55)
15X- TRX Hamstring Curl
C2: 4X15. Rest 1 min after set.
MB Stiff Leg Deadlift (95/65)
MB Squatted Side Step
C3: For time: 15-12-9
Wall Ball (20/14)
Bike (cals)
Cardio Class (6:00A)- Thursday 04/04/19
Partner WOD. Perform: 20-18-16-14-12 on each circuit.
Can start on any circuit.
C1:
Bike (cals)
Partner holds V-sit
C2:
Row (cals)
Partner holds Wall Sit
C3:
DB Snatch (35/25)
Partner performs Mountain Climbers
Thursday 04/04/19- Workout
Complete strength in any order.
BB Strict OHP- 4X8@50% or RPE5
Pause Bench Press- 5X4@RPE10 (2 sec pause)
*22 min cap.
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Once done, complete in any order:
C1: 15-12-9-6. Rest 1 min after set.
BB Floor Press (50% or 135/85)
Single KB Push Press (55/35)
C2: 15-12-9-6. Rest 1 min after set.
DB Bench Press (55/35’s)
Plank Push-up
Jump Rope (X10)
