Friday 04/01/22- Workout

Friday 04/01/22- Workout

Tempo L.B. Back Squat- 3X5@50% or RPE5. *15 min cap. 3-3-1 tempo. Start on any circuit. Complete: 15-12-9-6. Rest 1 min after set. C1:  TB Tricep Ext. DB OH Ext. (25/15’s) DB Skull Crusher C2: Pause Seated Plate Quad Ext. (45/35) Goblet Squat (55/35) C3: No rest. DB Thruster (35/25’s) DB Sit-up (35/25) DB Core […]

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Thursday 03/31/22- Workout

Thursday 03/31/22- Workout

Complete strength in any order: Pause Conventional Deadlift- 3X3@65% or 3X10@RPE6. BB Hip Thrust- Est. a 10RM or 4X15@RPE6. *24 min cap. Start on either circuit: C1: 4 sets. Rest 1 min after set. 8X- Pause Reverse Grip Inclined Row (55/35’s) 20X- TB Reverse Fly C2: 4 sets. Rest 1 min after set. 8X- Pause […]

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Monday 03/28/22- Workout

Monday 03/28/22- Workout

L.B. Back Squat- 4X2@80% or 4X10@RPE6. *16 min cap. Complete on each: 4X10. Rest 1 min after set.  C1: BB Push Press (70% or 95/65) Weighted Jump Squat (55/35’s) C2: DB Bench Press (70/55’s) 30 sec- ISO Lunge w/ KB OH Hold (35/35) C3: For time: 21-15-9 Wall Ball  Bike or Row (cals)

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Saturday 03/26/22- Workout

Saturday 03/26/22- Workout

Complete in any order/rep scheme for time: 50X- Strict Pull-ups 50X- DB Bench Press (55/35’s) 100X- BB Bent-over Row (95/75) 100X- Push-up (floor to lockout) *Every 3 min, stop and do 5 Burpees.

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