Monday 04/23/18- Workout
Conventional Deadlift- 3X@60/65/75/80/85% or 5X8@RPE6
*20 min cap.
–
Complete circuits in any order.
C1: 5 sets. Rest 60-90sec after set.
5X- Single Leg Hip Thrust (35/25)
10X- MB Squatted Side Steps
10X- DB Stiff Leg Deadlift (35/25’s)
C2: 5X10. Rest 60-90sec after set.
BB Inverted Row
DB Bent-over Row
TRX Bicep Curls
Saturday 04/21/18- Workout
Front Squat- 4X2@80% or 4X8@RPE5
*18 min cap.
–
Death by EMOM- 1st Minute=1rep, 2nd=2reps, etc..
*Perform until clock catches you.
Air Squat
Push-up
Sit-up
Pull-up or TRX Pull-up
Friday 04/20/18- Workout
Sumo Deadlift- 10X@50% 6X@70% 2X@90% or 5X8@RPE6
*18 min cap.
Complete for time below.
3 Rounds of:
15X- KB Goblet Squat (55/35)
15X- Split Leg Lunge Jump
Rest 2 min, then:
4 Rounds of:
10X TTB or 20X Knee Raises
10X- WB Core Twist LR=1
Then Run 800Y
Thursday 04/19/18- Workout
Bench Press- Est. a 10RM or 5X8@RPE7
*18 Min Cap.
–
Complete circuits in any order.
C1: 4X10. Rest 1 min after set.
TRX Skull Crusher
KB OH Tricep Extension
Diamond Push-up
C2: 4X15. Rest 1 min after set.
DB Bench Press (55/25’s)
DB Floor Press (55/25’s)
C3: 3 Rounds.
20X- Burpee’s
200M- Rower
