Thursday 10/01/20- Workout

Thursday 10/01/20- Workout

Bench Press- 3XAMRAP@75% or 135/85 *14 min cap. Start on any circuit: C1: 5X8. Rest 1 min after set. Single DB OH Tricep Ext (35/25) Single DB Tricep Kickback (25/15) C2: 5X8. Rest 1 min after set. Single Landmine Press (45/35) Elevated Push-up RL=1 C3: 3 Rounds. No rest. 10X- DB Push Press (55/35’s) 20X- […]

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Wednesday 09/30/20- Workout

Wednesday 09/30/20- Workout

Pause Front Squat- 5X2@70% or 5X5@RPE5. *15 min cap. 2 sec pause. Start on any circuit: C1: 4 sets. Rest 1 min after set. 10X- DB Inclined Hamstring Curl (35/25) 15X- MB Straight Leg Hip Ext RL=1 C2: 4 sets. Rest 1 min after set. 10X- Single Leg DL (35/25) RL=1 15X- MB Straight Leg […]

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Tuesday 09/29/20- Workout

Tuesday 09/29/20- Workout

BB Strict OHP- 6X3@70% or 5X8@RPE5 *15 min cap. Complete: 20-16-12-8. Plate OH Walk (45/35) (80Y) Plate Fingertip Holds (35/25’s) (45 sec) Push-ups (floor lockout) Pull-ups Run 200Y EC: For time: 15-12-9-6. BB Thruster (95/65) Bike or Row (cals)

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Monday 09/28/20- Workout

Monday 09/28/20- Workout

Pause Conventional Deadlift- 5X3@65% or 5X8@RPE6 *15 min cap. 2 sec pause. AMRAP in 20 Min. Start at 2 reps, climb by 2 each round. DB Snatch (55/35) RL=2 Single Arm KB Front Squat (55/35) RL=2 TTB or Hanging Leg Raise Burpees Over Bar

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Thursday 09/24/20- Workout

Thursday 09/24/20- Workout

Pull-ups: 4X3@RPE10 *10 min cap. Start on any circuit once done:C1: 4 sets. Rest 60-90 sec after set. 8X- Single Arm Landmine Row (45/35) AMRAP- DB Hammer Curl (25/15’s) C2: 4 sets. Rest 60-90 sec after set. 8X- DB Lat Pull-over (55/35) AMRAP- Plate Reverse Grip Curl (45/35) C3: 3 rounds. No rest. 100Y- Farmers […]

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Wednesday 09/23/20- Workout

Wednesday 09/23/20- Workout

Bench Press- Est. a 5RM or 5X10@RPE6 *16 min cap. Start on any circuit: C1: 4 sets. Rest 60-90 sec after set. 8X- DB Incline Bench (55/35’s) AMRAP- Diamond Push-up C2: 4 sets. Rest 60-90 sec after set. 8X- BB Floor Chest Press (185/125) AMRAP- KB Skull Crusher (55/35) C3: 15-12-9-6. No rest. TRX Pike […]

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