Friday 10/01/21- Workout

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)

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Thursday 09/30/21- Workout

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.

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Wednesday 09/29/21- Workout

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- […]

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Tuesday 09/28/21- Workout

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)

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Friday 09/24/21- Workout

Friday 09/24/21- Workout

EMOM for 10 Min: Odds: 10X- Sumo Deadlift (225/185) Evens: 5X- Pull-ups & TTB Once done, complete 4 Rounds: 10X- Deficit Sumo Squat (70/55) 20X- Alt. Reverse Lunge RL=1 10X- BB Bent-over Row (135/105) 20X- Plate Inclined Y’s (5/2.5’s) 10 cal- Bike or Row

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