Saturday 02/23/19- Workout
Conventional Deadlift- 3X6@70%, 3X3@80% or 6X10@RPE7
*18 min cap.
–
Partner WOD for time. Complete in order:
C1: 3X15.
Sumo Deadlift (225/155) (185/ 105)
*Partner hangs from rig.
C2: 3X15.
KB Swings (55/35)
TTB or Leg Raise
*Partner holds V-sit.
C3: 75 combined.
Pull-ups (scale to TRX Pull-ups)
Friday 02/22/19- Workout
Start on any circuit:
–
C1: 5 sets. Rest 1 min after set.
4X- Bench Press (70% or 135/75)
15X- TRX Skull Crusher
C2: 5 sets. Rest 1 min after set.
4X- Floor KB OHP (RPE7)
10X ea.- DB Tricep Kickback (25/15)
C3: 4X15. Rest as needed.
Lying Leg Raise
Bicycles RL=1
Crunch
400M-Bike or 250M- Row
Cardio Class (5:30P)- Thursday 02/21/19
Complete 10 Rounds:
10X- KB Goblet Squat (35/25)
100X- Jump Rope
10X- KB Swing (35/25)
300M- Bike
200M- Row
Thursday 02/21/19- Workout
Complete circuits in order below:
–
C1: 4 Rounds. Rest 1 min after set.
5X- BB Front Squat (60% or 135/85)
15X- Sit-ups
20X- Push-up (Floor to lockout)
20X- Air Squats
C2: 4 Rounds for time.
5X- DB Thruster (55/35’s)
10X- Alt. DB Reverse Lunge
*If you set the weight down, 15 Burpees.
