Friday 07/13/18- Workout
Complete strength in any order. 3X8@50% or RPE5
Low Bar Back Squat
Sumo Deadlift
*24 min cap.
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Once done, complete 3X15 below:
TTB or Knee Raises
Declined Leg Raises
Wall Ball (20/10)
Thursday 07/12/18- Workout
Bench Press- Est. a 5RM or 5X6@RPE5
*18 min cap.
–
Complete 4 rounds below.
8X- Seated DB OHP (35/25’s)
6X- BB Push Press (115/75)
15X- TRX Skull Crusher
10X- MB Plank Side Shuffle
100X- Jump Rope
Wednesday 07/11/18- Workout
Start on any circuit.
–
C1: 5 sets. Rest 30 sec after.
6X- Pull-ups (RPE8)
15X- BB Bent-over Row (75/45)
8X- Bar Facing Burpee
C2: 5X12. Rest 30 sec after.
Inclined DB Row (35/25’s)
Plate Hammer Curl (45/25)
Strict Hanging Leg Raise
C3: 4X15. Rest 30 sec after.
TRX High Row
TB Reverse Fly
Superman
Tuesday 07/10/18- Workout
Complete strength in any order. 20 Min Cap.
Conventional Deadlift- 3X3@85% or RPE5
High Bar Back Squat- 3X3@85% or RPE5
–
Once done complete 4 Rounds below:
8X- Single Leg Deadlift (35/20)
10X- TRX Pistol Squat
10X- Slosh Tube Lunge
100Y- Sprint
100Y- Walk
