Wednesday 09/01/21- Workout

Wednesday 09/01/21- Workout

Tempo Bench Press- 5X3 Build to RPE10 or 4X8@RPE6. *16 min cap. 3-2-1 tempo. Complete for time in any order/rep scheme: 75X- Wall Ball (20/14) 100X- Sit-ups 150X- Push-ups  *Every 3 min, stop and do 5X DB Thrusters (55/35’s)

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Tuesday 08/31/21- Workout

Tuesday 08/31/21- Workout

Sumo Deadlift- 5X3@70% or 5X8@RPE5. *15 min cap. Complete 5 Rounds: 4X- Farmers Carry (70/55’s) 6X- Pull-ups 8X- Bike or Row (cals) 10X- DB Hammer Curl (35/25’s) EC: 10-9-8-7-6-5-4-3-2-1. Burpees KB Swing (70/55)

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Monday 08/30/21- Workout

Monday 08/30/21- Workout

H.B. Back Squat- Est. a 1RM or 4X15@RPE6. *16 min cap. Complete 4 Rounds: C1: 4 sets. Rest 1 min after set. 10X- Bench Press 20X- DB OH Tricep Ext (25/15’s) C2: 3 sets. Rest 1 min after set. 10X- DB Front Squat (55/35’s) 20X- Step-ups RL=1 C3: 3 Rounds. No rest. Run 400Y 15X- […]

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Friday 08/27/21- Workout

Friday 08/27/21- Workout

Sumo Deadlift- 6X5@60% or RPE5. *15 min cap. Complete 4 Rounds: 8X- Pull-up 10X- Pause BB Hip Thrust (225/175) 8X- TRX Low Row  10X- KB Suitcase Deadlift (70/55) RL=1 8X- Alt. DB Bicep Curl (25/15’s) RL=1

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Tuesday 08/24/21- Workout

Tuesday 08/24/21- Workout

BB Strict OHP- Est. a 10RM or 5X8@RPE6. *14 min cap. Start on any circuit. Complete: 8-10-12-10-8.  C1: Rest 1 min after set. Close Grip Bench Press (135/105) DB Side Arm Raise (25/15’s) C2: Rest 1 min after set. DB Bent-over Row (55/35) RL=1 TRX Reverse Fly C3: Rest 1 min after set. Neg. DB […]

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