Friday 04/27/18- Workout
Pause Back Squat- 5X3@75% or RPE5
*18 min cap.
–
Partner WOD for time: 20-15-10-5
Conventional Deadlift (185/125) (135/95)
KB Farmer’s Carry 400Y (55/35’s)
KB Swings (55/35)
TRX Low Rows
WB Sit-up Passes (20/10)
Thursday 04/26/18- Workout
Pause Bench Press- 5X3@75% or RPE5
*18 Min Cap.
–
Complete in any order.
C1: Complete as complex. Use 65% of OHP.
*3 Rounds. Rest 60-90sec after round.
5X- BB Thruster
3X- BB Push Press
1X- BB Strict OHP (75/45)
C2: 3X15. Rest as needed.
Incline Bench Press (RPE7)
Alt. DB Floor Press (55/25’s)
Run 200Y
Wednesday 04/25/18- Workout
Complete: 20-15-10-15-20
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Sumo Deadlift (30% or 95/55)
Alt. DB Snatch (35/25)
Pull-ups
TRX High Row
BB Core Roll-out
Ceiling Touch
Tuesday 04/24/18- Workout
Front Squat- 2X1@80/85/90% or 6X8@RPE5
*18 Min Cap.
–
Complete circuits in order.
C1: 5 sets. Rest 60-90sec after set.
8X- Bench Press (60% or RPE6)
12X- DB OHP (25/15’s)
C2: 5 sets. Rest as needed.
8X- Stationary Lunge (35/25’s)
12X- Push-ups (Floor to lockout)
16X- Lying Skull Crusher (45/20)
Run 200Y w/ WB (20/10)
