Monday 03/11/19- Workout
Conventional Deadlift- Est. a 1RM or 5X10@RPE7
*18 min cap.
–
Start on either circuit below:
C1: 5X10. Rest 1 min after set.
TRX Hamstring Curl
BB Stiff Leg Deadlift (115/85)
C2: 3 Rounds. No rest.
100Y- Walking Lunge w/ WB (20/14)
10 cal- Bike or Row
Cardio Class (9:00A)- Saturday 03/09/19
Complete 5 Rounds of:
–
150X- Jump Rope
15X- Split Leg Lunge Jump RL=1
10X- DB Thruster (35/25’s)
10X- Burpee Over Box
200M- Bike
200M- Row
Saturday 03/09/19- Workout
Bench Press- 5X10. Build to heaviest load.
*20 min cap.
–
Complete for time: 5-10-20-30-20-10-5
Push-up (floor to lockout)
Sit-ups
WB Bear Hug Squats (20/14)
Friday 03/08/19- Workout
BB Front Squat- 4X10@RPE8
*18 min cap.
–
Start on any circuit below:
C1: 12-12-10-10-8-8. Rest 30 sec after set.
Inclined DB Bicep Curl (25/15’s)
TRX Bicep Curl
C2: 12-12-10-10-8-8. Rest 30 sec after set.
KB OH Tricep Extension (45/35)
KB Floor Tricep Skull Crusher
C3: 12-12-10-10-8-8. No Rest.
WB Hanging Knee Raise (20/14)
Dragonfly
C4: 3 sets. No Rest.
500M- Bike or 300M- Row
10X- Cone Side Shuffle RL=2
