Saturday 10/30/21- Workout

Saturday 10/30/21- Workout

Complete in order for time: C1: 10-8-6-4-2. Pull-ups DB Snatch (55/35) RL=1 *Rest 2 min after all sets complete. C2: 10-8-6-4-2. Burpees Over Bar BB Core Roll-out *Rest 2 min after all sets complete. C3: 50 cal- Bike or Row  50X- Wall Ball (20/14)

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Friday 10/29/21- Workout

Friday 10/29/21- Workout

Complete strength in any order: BB Push Press- 4X1@90% or 4X8@RPE6 Pause Sumo Deadlift- 5X3 Build to RPE10 or 4X8@RPE6 *24 min cap. Complete 4 Rounds: 5X- Bench Press (225/135) (185/95) 20X- Step-ups RL=1 5X- DB Floor Chest Press (70/45’s) 20X- Sprinter Lunge RL=1 5X- Pause Weighted Push-up (45/35)

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Thursday 10/28/21- Workout

Thursday 10/28/21- Workout

Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set.  C1:  Reverse Grip BB Inverted Row Neg. DB Hammer Curl (25/15’s) C2: TRX High Row Neg. DB Bicep Curl (25/15’s) C3: Pause Inclined Arm Y’s Pause Inclined Arm A’s C4: No Rest. DB Plank Row (35/25) RL=1 DB Core Twist RL=1 Bike or Row […]

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Wednesday 10/27/21- Workout

Wednesday 10/27/21- Workout

Pause LB Back Squat- 5X1 Build to RPE10 or 4X8@RPE6. *16 min cap. Start on either circuit: C1: 4 sets. Rest 1 min after set. 10X- DB Front Rack Reverse Lunge (70/55’s) RL=2 15X- MB Squatted Side Step RL=1 20X- MB Jump Squat C2: EMOM until caught. Start at 2 reps, climb by 2 each […]

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Tuesday 10/26/21- Workout

Tuesday 10/26/21- Workout

Start on C1 or C2. Complete C3&C4 last. C1: 75X.  BB Strict OHP (60% or 95/65) Strict Pull-up C2: 75X. DB Bench Press (70/45’s) BB Reverse Grip Bent-over Row (use OHP wt.) C3: 50X. DB Front Arm Raise (25/15’s) DB Reverse Fly C4: 50X. DB Skull Crusher (35/25’s) DB Bicep Curl *Every 5 min, stop […]

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Monday 10/25/21- Workout

Monday 10/25/21- Workout

Sumo Deadlift- 6X2@80% or 5X8@RPE6. *16 min cap. Complete 4 Rounds: 10X- BB Front Squat (95/75) 30 sec- Side Plank RL=1 10X- DB Stiff Leg Deadlift (55/35’s) 30 sec- Hollow Hold 10 cal- Bike or Row

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