Tuesday 12/21/21- Workout
| Pause Bench Press- 5X2 Build to RPE10 or 4X10@RPE7. |
| *15 min cap. |
| AMRAP in 20 min. Start at 2 reps, climb by 2 each round. |
| Pull-ups |
| DB Incline Bench (70/45’s) |
| BB Bent-over Row (135/105) |
| Weighted Push-ups (35/25) (floor to lockout) |
| EC: For time: |
| 50X- Burpee |
Monday 12/20/21- Workout
| Conventional Deadlift- 5X2@80% or 5X10@RPE7. |
| *16 min cap. |
| Complete 3 Rounds: |
| 10X- Single DB Front Squat (55/35) RL=1 |
| 10X- Platform Reverse Lunge (55/35) RL=1 |
| 1 Min- Wall Sit |
| 1 Min- ISO BB Hip Thrust (185/165) |
| 15 cal- Bike or Row |
Saturday 12/18/21- Workout
| Complete 4 Rounds: |
| 10X- L.B. Back Squat (185/155) |
| 20Y- Farmers Walk (70/55’s) |
| 10X- KB Swing (70/55) |
| 20Y- Farmers Walk |
| 10 cal- Bike or Row |
| 20X- DB Snatch (35/25) RL=2 |
Friday 12/17/21- Workout
| Front Squat- Est. a 3RM or 4X10@RPE6. |
| *15 min cap. |
| Complete: 9-12-15-12-9. |
| Bench Press (185/125) |
| DB Push Press (55/35’s) |
| DB Side Arm Raise (25/15’s) |
| Burpees |
| DB Tricep Kick-back (25/15) RL=1 |
