Thursday 07/01/21- Workout
Pause HB Back Squat- 4X3@75% or 4X8@RPE6.
*16 min cap. 2 sec pause.
Complete: 20-16-12-8.
Run 400Y
Wall Ball (20/14)
Burpees
Weighted Jump Squat (35/25’s)
Starfish Sit-up RL=1
Wednesday 06/30/21- Workout
Bench Press- Est. a 3RM or 5X8@RPE7.
*16 min cap.
EMOM until caught by the clock. Start at 1 rep, climb by 1 each round.
Push-up (floor to lockout)
Sit-up
Once done, run 1200Y.
Tuesday 06/29/21- Workout
Conventional Deadlift- 4X1@85-90% or 4X10@RPE7.
*16 min cap.
Start on either circuit:
C1: 5 sets. Rest 1 min after set.
5X- DB Inclined Row (70/45’s)
10X- TRX Bicep Curl
15X- TB Reverse Fly
C2: AMRAP in 10 Min
5X- Pull-ups
10X- Bulgarian Lunge (35/25’s) RL=2
EC: For time:Row- 25 cal
Monday 06/27/21- Workout
| H.B. Back Squat- Est. a 5RM or 4X10@RPE6. |
| *15 min cap. |
| Start on any circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 8X- Step-ups (55/35’s) |
| 1 Min- Wall Sit |
| C2: 4 sets. Rest 1 min after set. |
| Alt. DB Bench Press (55/35’s) RL=1 |
| 1 Min- KB OH Hold (45/35’s) |
| C3: For time: 21-15-9. |
| Goblet Squat (55/35) |
| Push-up |
| Bik or Row (cals) |
