Thursday 06/30/22- Workout

Thursday 06/30/22- Workout

Start on any circuit: C1: 5X5. Rest 60-90 sec after set. Pause Chin-up DB Bicep Curl (35/25’s) C2: 5X5. Rest 60-90 sec after set. Pause DB Inclined Row (70/55’s) KB Hammer Curl (70/45) C3: 4X10. No rest. Bike or Row (cal) DB Plank Row (35/25) RL=1 DB Core Twist (35/25) RL=1

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Tuesday 06/28/22- Workout

Tuesday 06/28/22- Workout

Est. heaviest load on the BB complex. 5X- Push Press 3X- Strict OHP *14 min cap. Complete 3 Rounds: 20Y- KB OH Walk (55/35’s) 20X- Push-up 20X- KB Goblet Squat (55/35) 20Y- KB OH Walk (55/35’s) 20X- Push-up 20X- KB Goblet Squat (55/35) Run 200Y

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Monday 06/27/22- Workout

Monday 06/27/22- Workout

Pause Sumo Deadlift- 6X3@75% or 4X8@RPE5. *16 min cap. 2 sec pause at knee. Complete 8 Rounds: 6X- Pull-ups 6X- KB Swing (70/55) 6X- BB Bent-over Row (135/105) 6X- Goblet Reverse Lunge (70/55) RL=2 6 cal- Bike or Row

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Saturday 06/25/22- Workout

Saturday 06/25/22- Workout

Start on any circuit. 3 Sets on each. Rest 90 sec after set. C1: 5X- Bench Press (185/135) AMRAP- Dropset Bench Press (135/85) C2: 5X- Inclined Row (70/55’s) AMRAP- Dropset Inclined Row (45/35’s) C3: 5X- Inclined Tricep Kick-back (35/25’s) AMRAP- Dropset Inclined Tricep Kick-back (15/10’s) C4: 5X- Reclined DB Bicep Curl (35/25’s) AMRAP- Dropset Reclined […]

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Friday 06/24/22- Workout

Friday 06/24/22- Workout

Front Squat- Est. a 3RM or 4X8@RPE5. *15 min cap. EMOM until caught. Start at 2 reps, climb by 2 each round. Odds: Conventional Deadlift (135/105) Evens: DB Thruster (55/35’s)   EC: 3X15. No Rest. Dragonfly Ceiling Touch Starfish Sit-up

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