Tuesday 04/16/19- Workout

Tuesday 04/16/19- Workout

Complete Strength in any order: Bench Press- 4X5@70-80% or RPE5 Push Press- 4X3 build to RPE10 *24 min cap. – Once done, complete 4 rounds of: Run 200Y w/ WB (20/14) 5X- BB Floor Chest Press (185/125) 100X- Jump Rope 5X- DB Bench Press (55/35’s)

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Monday 04/15/19- Workout

Monday 04/15/19- Workout

Pause Front Squat- 6X3@70-80% or RPE5 *18 min cap. – Complete circuits in any order:   C1: 4 sets. Rest 1 min after set. 30 sec.- Side Plank Adductor Hold 10X- Single Leg Deadlift (55/35) 30 sec.- Wall Sit (45/35)   C2: 10-9-8-7-6-5. No Rest. Bike or Row Starfish Sit-up RL=1 Split Leg Lunge Jump […]

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Saturday 04/13/19- Workout

Saturday 04/13/19- Workout

Bench Press- 5X10 build to RPE10. *18 min cap. – Partner WOD for time. Complete in order:   100X- BB Push Press (115/85) Run 400Y 100X- DB Floor Press (55/35’s) Run 400Y 100X- Push-ups (floor to lockout) 100X- Wall Balls (20/14)   *Complete total reps. Switch out as often as needed.

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Friday 04/12/19- Workout

Friday 04/12/19- Workout

Front Squat- 4X5@75% or RPE5 *18 min cap. – Once done, start on any circuit below:   C1: 4 sets. Rest 1 min after set. 5X- Platform Reverse Lunge (55/35’s) 20X- MB Hip Thrust 20X- MB Hip Extension   C2: For time: 25-20-15-10-5. Conventional Deadlift (95/75) TTB or Knee Raise

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Thursday 04/11/19- Workout

Thursday 04/11/19- Workout

Start on any circuit below: C1: 6 Sets. 3 sec pause. Rest 1 min after set. 6X- Pause Pull-up 10X- Pause KB Hammer Curl (45/35) C2: 6 Sets. 3 sec pause. Rest 1 min after set. 6X- Pause DB Incline Row (55/35’s) 10X- Pause TRX Bicep Curl C3: 4 Rounds. No rest. 30 sec.- Iso […]

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Start on any circuit below:   C1: 8-12-16-12-8. No Rest. Jump Rope (X10) V Sit-up WB Core Twist (20/14) RL=1   C2: 5 sets. Rest 1 min after set. 6X- Bench Press (65% or 135/85) 10X- DB Floor Press (55/35’s)   C3: 4X10. Rest 1 min after set. KB Floor Skull Crusher (45/35) Seated DB […]

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