Monday 07/23/18- Workout
Low Bar Back Squat- Est. a 3RM or 5X8@RPE6
*20 min cap.
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Complete 3 Rounds below:
100Y- Lunge
100Y- Walk
20X- KB Swings (55/35)
20X- Sit-ups
Saturday 07/21/18- Workout
Partner WOD. Complete 4 Rounds for time.
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80Y- Bear Crawl
*Partner Walks w/ Plate OH (35/25)
200X- Jump Rope
*Partner Holds Push-up Plank
20X- WB Alt. Bearhug Step-up (20/10)
*Partner Holds Wall Sit
20X- DB Chest Press (55/35’s)
*Partner Spots
Friday 07/20/18- Workout
Sumo Deadlift- 8X5@60-70% or RPE5
*20 min cap.
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Start on any circuit below:
C1: 3X15. Rest 30-60 sec after set.
Single Leg Hip Thrust (35/25)
Single Leg Hip Bridge
C2: 3 sets. Rest 30-60 sec after set.
5X- Pull-up (RPE10)
10X- TRX “A”
C3: 4 sets. Rest 30-60 sec.
10X- Dropset BB Bicep Curl (65/45)
Thursday 07/19/18- Workout
Bench Press- 8X5@60-70% or RPE5
*22 min cap.
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Once done, complete below: 6-10-14-10-6
KB Front Squat (55/35’s)
Close Grip Bench (135/85)
KB OH Tricep Extension (45/25)
ALT. DB Floor Press (55/25’s)
