Tuesday 02/01/22- Workout

Tuesday 02/01/22- Workout

Sumo Deadlift- Est. a 10RM or 4X15@RPE8 *15 min cap. Complete in any order: C1: 25-20-15-10. Rest as needed. Pause M.B. Hip Thrust Pause M.B. Hip Abduction RL=1 Pause M.B. Hip Ext. RL=1 C2: 3 Rounds for time: 400M- Bike or Row 20X- Split Leg Lunge Jump RL=1 25X- BB Lateral Jump-over RL=1 30X- TRX […]

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Monday 01/31/22- Workout

Monday 01/31/22- Workout

Complete strength in any order: Bench Press- 5X1 Build to RPE10 or 4X15@RPE8 H.B. Back Squat- Est. a 3RM or 4X15@RPE8 *25 min cap. Complete: 15-12-9-6. DB Incline Bench Press (55/35’s) Step-ups (55/35) RL=1 Alt. DB Skull Crusher (25/15’s) RL=1 BB Thruster (95/75)

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Friday 01/28/22- Workout

Friday 01/28/22- Workout

Sumo Deadlift- 2X5@65%, 2X3@75%, 2X1@RPE10 or 4X15@RPE7. *18 min cap. Complete: 3X- Cone Lunge Ladder *At each cone, do: 10X- Front Rack Squat (45/35’s) 10X- Stiff Leg Deadlift (45/35’s)   EC: 5 rounds for time: 8 cal- Bike or Row 8X- KB Swing (55/35)

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Thursday 01/27/22- Workout

Thursday 01/27/22- Workout

Bench Press- Est. a 3RM or 4X15@RPE7. *16 min cap. Start on either circuit: C1: 4 sets. Rest 90 sec after set. 5X- BB Floor Chest Press (185/125) 15X- DB Tricep Kick-back (15/10) RL=1 C2: AMRAP in 15 min. 10X on each. Wall Ball Push-ups Bike or Row (cals)

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Wednesday 01/26/22- Workout

Wednesday 01/26/22- Workout

Start on any circuit. Complete: 6-9-12-9-6. Rest 1 min after set. C1: Chin-up Braced DB Bent-over Row (55/35) RL=1 Inclined DB Preacher Curl (25/15’s) C2: BB Lateral Landmine Row (35/25) RL=1 TRX Single Arm Row RL=1 KB Hammer Curl (45/35) C3: No rest. BB Core Roll-out 30 sec- Side Plank  30 sec- V sit

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Tuesday 01/25/22- Workout

Tuesday 01/25/22- Workout

Pause H.B. Back Squat- 4X3@75% or 4X8@RPE6. *15 min cap. Start on either circuit: C1: 4 sets. Rest 90 sec after set. 4X- Sumo Deadlift (225/185) 8X- Alt. Reverse Platform Lunge (55/45’s) RL=1 C2: 10 Rounds. No rest. 15X- Plate Bear Hug Squat (35/25) 5X- Burpees

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