Friday 12/31/21- Workout
| Bench Press- Est. a 5RM or 5X10@RPE6. |
| *15 min cap. |
| Complete 3 Rounds: |
| Push-up Ladder (1st=10X, 2nd=15X, 3rd=20X) |
| 10X- BB Push Press (135/105) |
| 15X- DB Tricep Skull Crusher (35/25’s) |
| 50X- TRX Mountain Climber RL=1 |
Thursday 12/30/21- Workout
| Start on any circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 5X- Chin-ups (RPE10) |
| 25X- M.B. Plank Side Shuffle RL=1 |
| C2: 4 sets. Rest 1 min after set. |
| 10X- Pause Inclined Y’s (10/5’s) |
| 25X- Plate Bent-over Row (45/35) |
| C3: 3 sets. Rest 1 min after set. |
| 10X- Plate Overhand Curl (45/35) |
| 25X- KB Hammer Curl (35/25) |
| C4: 3 Rounds. No rest. |
| 10 cal- Bike or Row |
| 25X- KB Swing (55/35) |
Wednesday 12/29/21- Workout
| Front Squat- Est. a 10RM or 4X12@RPE7. |
| *14 min cap. |
| EMOM until caught. Start a 1 rep, climb by 1 each round: |
| Burpee |
| EC: In order. |
| 50X- Ceiling Touch |
| 50X- Declined Leg Raise |
| 2 Min- Hollow Hold |
Tuesday 12/28/21- Workout
| Complete the BB Complex: 5X3 Build to RPE10 |
| 5X- Thruster |
| 3X- Push Press |
| 1X- Strict OHP |
| *14 min cap. |
| Start on either circuit: |
| C1: 5 sets. Rest 60-90 sec after set. |
| 8X- BB Neg. Incline Bench Press (135/95) |
| 8X- DB Chest Floor Press (70/45’s) |
| AMRAP- Diamond Push-up |
| C2: 5 sets. Rest 60-90 sec after set. |
| 8X- Neg. KB Suitcase Row (55/35’s) |
| 8X- TRX High Row |
| AMRAP- Neg. DB Bicep Curl (25/15’s) |
