Thursday 02/04/21- Workout
Conventional Deadlift- 5X2@80% or 5X8@RPE8
*15 min cap.
Complete 4 Rounds:
5X- BB Reverse Lunge (135/105) RL=1
25X- Wall Ball (20/14)
5X- Weighted Step-up (55/35’s) RL=1
25X- Skier Lunge Jump RL=1
EC: For time:
50 cal- Bike or Row
100X- Sit-ups
Wednesday 02/03/21- Workout
Start on any circuit:
C1: 4 sets. Rest 1 min after set.
5X- Pause Pull-ups
25X- Plate Bent-over Row (45/35)
C2: 4 sets. Rest 1 min after set.
5X- Pause BB Inclined Row (135/105)
25X- MB Alt. Plank Side Shuffle RL=1
C3: 4 sets. Rest 1 min after set.
5X- Pause DB Bicep Curl (35/25’s)
25X- KB Hammer Curl (25/20)
C4: 4 Rounds. No rest.
10X- BB Core Roll-out
15X- Row (cals)
Tuesday 02/02/21- Workout
Tempo Bench Press- 5X3@75% or RPE5
*16 min cap. 3-3-1 tempo.
Complete 5 Rounds:
8X- Alt. DB Bench Press (55/35’s) RL=1
1 Min- KB OH Hold (45/35’s)
8X- Plate Side Arm Raise (15/10’s)
1 Min- Hollow Hold
8X- Alt. DB Skull Crusher (25/15’s) RL=1
EC: For time: 21-15-9
Wall Ball (20/14)
Burpees
