Friday 10/01/21- Workout
| Pause LB Back Squat- 5X2@75% or 4X10@RPE7. |
| *16 min cap. |
| Complete 4 Rounds: |
| 10X- BB Good Mornings (135/105) |
| 25X- MB Hip Thruster |
| 10X- Seated KB Quad Ext. (45/35’s) |
| 25X- Jump Squat |
| EC: For time: 21-15-9. |
| Wall Ball (20/14) |
| Bike or Row (cals) |
Thursday 09/30/21- Workout
| BB Complex. Compete 6X3 build to RPE10. |
| Strict OHP |
| BB Push Press |
| *14 min cap. |
| E2MOM until caught by the clock. Start at 5 reps and climb by 5 each round until caught. |
| Air Squat |
| Burpees |
| Push-ups |
| Once caught, finish with 1 mile run. |
Wednesday 09/29/21- Workout
| Start on any circuit: |
| C1: 4X10. Rest 1 min after set. |
| DB Inclined Row (55/35’s) |
| Plate Bent-over Reverse Fly (15/10’s) |
| Neg. DB Bicep Curl (25/15’s) |
| C2: 4 sets. Rest 1 min after set. |
| 10X- Chin-ups |
| 15X- Plate Hammer Curl (45/35) |
| 20X- Plate Bent-over Row (45/35) |
| C3: 3 sets. No rest. |
| 10X- Declined Leg Raise |
| 15X- Crunches |
| 30 sec- Hollow Hold |
Tuesday 09/28/21- Workout
| Sumo Deadlift- Est. a 5RM or 4X15@RPE6. |
| *14 min cap. |
| Once done complete 4 Rounds: |
| 8X- L.B. Back Squat (225/185) (165/125) |
| 12X- Bike or Row (cals) |
| 8X- Elevated DB Glute Bridge (35/25’s) |
| 12X- KB Swing (70/55) |
| 8X- DB Inclined Hamstring Curl (35/25) |
