Friday 02/16/18- Workout
Back Squat- 4X3@75% or 4X8@RPE6
*18 min cap.
–
Complete circuits in any order.
C1: 4 Sets. Rest 30-60 sec after set.
20X- TRX Hamstring Curl
10X- Nordic Hamstring Curl
C2: 4X8. Rest 30-60 sec after set.
DB Bicep Curls (35/15’s)
Plate Hammer Curls (45/25)
C3: 4X8. Rest 30-60 sec after set.
Lying DB Skull Crusher (55/35)
KB OH Tricep Ext. (55/35)
Thursday 02/15/18- Workout
Sumo Deadlift- 2X@75/80/85/90% or 4X8@RPE5
*18 min cap.
–
16 Min EMOM
M1-4: 15X- Toes to Bar or Knee Raise
M5-8: 10X- Alt. DB Snatch (55/35)
M9-12: 10X- Side Shuffle
M13-16: 10X- V Sit-ups & 20X- Bicycles
Finish with 200Y Farmer’s Walk (55/35’s)
*If you drop/set the weight down, 5 Burpees for every time.
Wednesday 02/14/18- Workout
Bench Press- 2X@75/80/85/90% or 4X8@RPE5
*18 min cap.
–
Complete 5 Rounds.
Run 400Y
10X- Weighted OH Sit-up (35/25)
15X- DB Incline Bench (35/15’s)
20X- Close Grip Push-up
Tuesday 02/13/18- Workout
Sumo Deadlift- 6X5@75% or RPE7
*20 min cap.
–
Complete in order below.
C1: 4 sets. Rest 1 min after set.
10X- Conventional Deadlift (50% or RPE6)
10X- Pull-ups
C2: 4 sets. Rest 1 min after set.
10X- MB Squatted Side Step
15X- MB KB Stiff Leg Deadlift (55/35)
10X- TRX Fall-out
15X- DB Bent-over Row (35/25)
