Saturday 03/30/19- Workout
Conventional Deadlift- 2X8@50%, 2X4@70%, 2X2@RPE10.
*20 min cap.
–
Partner WOD. AMRAP in each circuit:
C1: 10 min. One works, one rests.
8X- Pull-ups
8X- Alt. DB Snatch (55/35)
Rest 2 min, then:
C2: 10 min. One works, one rests.
15X- Wall Ball (20/14)
10X- Burpees
Friday 03/29/19- Workout
Start on any circuit:
–
C1: 6X10. Rest 1 min after set.
Bench Press (185/105) (135/85)
Diamond Push-up
DB Tricep Kickback (25/15)
C2: 4 sets. Rest 1 min after set.
10X- Weighted Stationary Lunge (55/35’s)
1 min- Iso Leg Extension (35/25)
C3: 20-16-12-8. No Rest.
Bike or Row (cals)
Side Shuffle (RL=2X)
Cardio Class (6:00A)- Thursday 03/28/19
Complete in any order/rep scheme:
100X- Air Squat
3000M- Row
100X- Push-ups
3000M- Bike
100X- Sit-ups
Thursday 03/28/19- Workout
Complete circuits in any order:
–
C1: 20-20-15-15-10-10. Rest 30 sec between sets.
Single Leg Hip Thrust
MB Squatted Side Step
C2: 5X12. Rest 1 min between sets.
BB Inverted Row
DB Inclined High Row (35/25’s)
Plate Hammer Curl (45/35)
C3: 20-16-12-8. No Rest.
Lying Leg Raise
Ceiling Touch
Starfish Sit-up RL=1
Jump Rope (X10)
