Tuesday 12/07/21- Workout
Front Squat- 2X5@65%, 2X3@75%, 2X1@85% or 5X10@RPE6.
*16 min cap.
Start on either circuit. Complete: 20-16-12-8.
C1:
Bench Press (135/95)
DB OHP (35/25’s)
KB Skull Crusher (55/35)
Jump Rope (X10)
C2:
TRX Pistol Squat RL=1
WB Bear Hug Squat (20/14)
WB Side Lunge RL=1
Bike or Row (cals)
Monday 12/06/21- Workout
| Tempo Conventional Deadlift- 4X3@65% or 4X6@RPE5. |
| *14 min cap. 3-1-3 tempo. |
| AMRAP in 16 min. Start @ 2 reps, climb by 2 reps each round. |
| BB Reverse Grip Bent-over Row (95/75) |
| KB Swing (70/55) |
| Chin-ups |
| Bar Facing Burpees |
Friday 12/03/21- Workout
| Complete strength in any order: |
| Front Squat- Est. a 5RM or 4X10@RPE7. |
| Bench Press- 5X2 Build to RPE10 or 4X10@RPE7. |
| *24 min cap. |
| Complete: 8-10-12-10-8. |
| Alt. DB Incline Bench (55/35’s) RL=1 |
| Bike or Row (cals) |
| Alt. DB Tricep Skull Crusher (25/15’s) RL=1 |
| Run 200Y |
| Alt. Plate Side Arm Raise (15/10’s) RL=1 |
Thursday 12/02/21- Workout
| Complete: 10-20-30-20-10. |
| Pull-ups |
| Run 400Y |
| BB Bent-over Row (95/75) |
| BB Lateral Jump-over RL=1 |
| DB Inclined Row (55/35’s) |
| Wall Ball (20/14) |
