26. April 2024
Apr
26
1 ROUND
5 Inchworm w/ Push Up
10 Alt Groiners
10 PVC Pass Throughs
Into…
2 ROUNDS
5 Up-Downs
10 PVC Front Squat or Overhead Squats
10 Bird Dogs
Into…
1 ROUND
5 Burpees
5 Lunge+Lunge+Squat (w/ DB or BB)
10 Elbow Punches w/ BB
*Use the same Heavy Weight for All Sets
(Score is Weight)
Week 4 of 6
Strength | Volume/Capacity Cycle
120 DB Front Squats (50/35)*
*Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.
(Score is Time)
KG DB: (22.5/15)
100 DB Front Squats (35/20)*
*Every break, complete 8 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.
(Score is Time)
KG DB: (15/10)
1:00/1:00 Empty Barbell Quad Smash
10/10 Single Arm Banded Lat Pushdown
10 Banded Upright Rows
-Rest As Needed b/t Sets-
(No Measure)
*Use the same Heavy Weight for All Sets
(Score is Weight)
Week 4 of 6
Strength | Volume/Capacity Cycle