Friday 04/06/18- Workout
Complete strength work in order. 24 Min Cap.
Pause Bench Press- 5X3@70%
Push Press- Est. a 3RM
–
Complete circuits in any order below.
C1: 5X8. Rest 60-90 sec after set.
Incline Bench (RPE8)
KB OH Tricep Extension (55/35)
C2: 3X10. Rest 1 min after set.
Wall Balls (20/10)
DB Stationary Lunge (55/35’s)
Thursday 04/04/18- Workout
Front Squat- 2X5@60% 2X3@70% 2X1@80% or 5X5@RPE6
*20 min cap.
–
Start on either circuit. Perform in order.
C1: 4X10. Rest 1 min after set.
Ceiling Touch
WB Core Twist (20/10)
Declined Leg Raise
C2: 3@1 min. No rest.
Side Shuffle (10Y)
Hang from Rig
DB or KB Holds (55/35’s)
Wednesday 04/04/18- Workout
4 Rounds. 1 min on: 30 sec off.
–
Conventional Deadlift- 95/55
Burpees Over Bar
KB Swings (55/35)
Regular Plank
Toes to Bar or Knee Raise
Tuesday 04/03/18- Workout
Bench Press- Est. a 5RM or 5X8@RPE5
*18 min cap.
–
AMRAP 20 Min
10X- Push Press (95/65)
20X- DB Bench Press (35/15’s)
10X- TRX Skull Crusher
20X- Push-ups (floor to lockout)
100X- Jump Rope
