Monday 03/18/19- Workout
Tempo Low Bar Back Squat- 5X5@60% or RPE5
*21 min cap. 3/2/1 tempo.
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Start on either circuit below:
C1: 4 Sets. Rest 1 min after set.
1 Min- Iso. Lunge Hold w/ Slosh Tube
15X- Wall Ball (20/14)
C2: 15-12-9-6. No Rest.
Jump Rope (X10)
Bike or Row (cals)
Weighted Sit-ups (25/15)
Cardio Class (9:00A)- Saturday 03/16/19
Partner WOD- 8 Min AMRAP on each exercise.
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E1: Bike (cals)
E2: Row (cals)
E3: Cone Side Shuffle 20Y=1rep
E4: Alt. DB Snatch (35/25) RL=1rep
*Partners can switch as often as needed. One rest, one works.
Saturday 03/16/19- Workout
Complete strength in order.
Bench Press- 4XAMRAP@60% or 135/65
BB Floor Press- 4X10@RPE8
*20 min cap.
–
Death by EMOM: Start at 1 rep, then add 1 rep each round.
Burpees
Push-ups (floor to lockout)
Friday 03/15/19- Workout
Low Bar Back Squat- 4X8@50% or RPE5
*18 min cap.
–
Start on any circuit:
C1: 4 sets. Rest 1 min after set.
10X- BB Hip Thrust (RPE10)
15X- KB Sumo Squat (55/45)
C2: 4X10 Dropsets. Rest 1 min after set.
DB Incline Row (55/35’s)
C3: 4 Rounds. No rest.
10X- TTB or Leg Raise
15 cal- Bike or Row
