Wednesday 04/11/18- Workout
Tempo Conventional Deadlift- 5X3@60% or RPE5
*3 count up/lockout/down. 18 min cap.
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Complete in circuits in any order.
C1: 5X12. Rest 1 min after set.
DB Bicep Curls (25/15’s)
TRX Bicep Curls
C2: 5X12. Rest 1 min after set.
DB Skull Crusher (55/35)
Diamond Push-ups
C3: 3X12. Rest 1 min after set.
KB Single Leg DL (35/20)
KB Single Leg Hip Bridge (35/20)
Tuesday 04/10/18- Workout
Bench Press- 6X5@60% or RPE6
Wide Grip Pull-up- 6X5@RPE9
*18 min cap.
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For time: 40X on each. Any order/rep scheme.
DB Floor Press (55/25’s)
BB Bent-over Row (95/65)
DB Push Press (55/25’s)
TRX Low Row
*Every 2 mins, stop and perform 5 Burpee’s
Monday 04/09/18- Workout
Complete: 3X5@60% or RPE6 on strength movements.
Back Squat
Front Squat
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Complete for time in any order:
50X- KB Single Leg Stand-up (35/20)
75X- Bicycle
50X- MB Straight Leg Side Step
75X- Weighted Knee Raise (25/15)
500X- Jump Rope
Saturday 04/07/18- Workout
Complete strength in any order. 20 Min Cap.
Sumo Deadlift- 4X1@80% or 4X5@RPE5
Conventional Deadlift- 4X1@80% or 4X5@RPE5
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Complete: 15-12-9-6.
MB Squatted Side Steps
Bulgarian Lunge (55/35)
TRX Low Row
DB Bent-over Row (55/25)
Landmine Row (90/45)
