Wednesday 07/05/17- Workout
Conventional Deadlift- 4X4@70% or 4X8@RPE6
*Rest only 1 min between sets.
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16 min AMRAP
8X- Sumo Deadlift (225/125)
10X- Pull-ups
12X- DB Bent-over Row (35/25)
14X- Bar Facing Burpees
Tuesday 07/04/17- Workout (Class times at 7 or 8:00A only)
Bench Press- Est. a 3RM for the day or 4X8@RPE8
*16 min to complete.
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Complete 4 rounds for time.
17X- Inclined Push-ups
7X- DB Floor Chest Press (55/35’s)
6X- Strict Hanging Leg Raise
Run 400Y
Monday 07/03/17- Workout
Back Squat- 5X4@70%
*Rest 60-90 sec between sets.
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Complete circuits in any order.
Circuit 1: 3X20. Rest as needed.
TRX Hamstring Curls
KB Single Leg DL (35/20)
Circuit 2: 3X15. Rest as needed
Squat Jump
Single Leg Hip Bridge
Saturday 07/01/17- Workout
5 Rounds. Form over Speed.
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8X- Front Squats (135/85)
5X- Sprint Back Pedal (cones 10yds)
8X ea.- DB Single Arm Snatch (55/35)
8X- Inverted TRX Rows
