Tuesday 03/05/19- Workout
Low Bar Back Squat- 5X8@60% or RPE5
*20 min cap.
–
Start on any circuit below:
C1: 20-15-10. Rest 1 min after set.
MB Squatted Side Step
MB Glute Bridge
MB Hip Extension
C2: 20-15-10 for time.
Jump Squat
Step-ups
Wall Ball (20/14)
Monday 03/04/19- Workout
Pause Conventional Deadlift- 5X5@60% or RPE5
*18 min cap. 2 sec pause at knee.
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Start on any circuit below:
C1: 4X10. 3 sec pause. Rest 1 min after set.
KB Incline Row (35/25’s)
TRX High Row
C2: 4X10. 3 sec neg. Rest 1 min after set.
TB Reverse Fly
BB Bicep Curl (45/35)
C3: 3 Rounds for time.
9X- TTB or Leg Raise
12 cal- Bike or Row
150X- Jump Rope
Cardio Class (9:00A)- Saturday 03/02/19
Start on any circuit:
–
C1: 10-15-20-15-10
Jump Rope (X10)
DB Floor Chest Press (35/25’s)
Bike (cals)
C2: 10-15-20-15-10
Sprinter Lunge (reps per side)
Core Twist (25/15) RL=1
Row (cals)
Saturday 03/02/19- Workout
Bench Press- 8X8@65% or RPE5
*20 min cap.
–
Partner WOD for time. Complete in order:
2X ea.- Push-up Ladder (Partner holds Plate OH 45/35)
60X- Wall Balls (20/14)
60X- WB Sit-up Passes (20/14)
