Thursday 09/01/22- Workout

Thursday 09/01/22- Workout

Pause Conventional Deadlift- 5X3 Build to RPE10 or 4X8@RPE6. *15 min cap. 2 sec pause at knee. Complete 4 Rounds: Run 200Y 10X- Bulgarian Lunge (35/25’s)RL=1 Run 200Y 10X- Single KB Front Squat (35/25) RL=1 Run 200Y

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Wednesday 08/31/22- Workout

Wednesday 08/31/22- Workout

Start on any circuit. Complete 4X8 on each. Rest 1 min after set. C1:  Chin-up  TB Reverse Fly DB Bicep Curl (25/15’s) C2: BB Lateral Landmine Row (45/25) RL=1 KB Farmers Hold (70/55’s) (1min) DB Hammer Curl (25/15’s) C3: BB Core Roll-out Burpee Over Bar Bike or Row (cals)

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Tuesday 08/30/22- Workout

Tuesday 08/30/22- Workout

BB Strict OHP- Est. a 1RM or 4X8@RPE5. *14 min cap. Start on any circuit: C1: 4X10. Rest 1 min after set. Bench Press (165/115) DB Tricep Kick-back (25/15) RL=1 C2: 4X10. Rest 1 min after set. DB Incline Bench (55/35’s) KB Skull Crusher (55/35) C3: 3X15. No Rest. Push-ups Jump Rope (X10) DB Push […]

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Monday 08/29/22- Workout

Monday 08/29/22- Workout

H.B. Back Squat- 2X3@75% & 2X1@RPE10 or 4X10@RPE6. *16 min cap. Start on any circuit once done. C1: 3 sets. Rest 1 min after set. 10X- BB Stiff Leg Deadlift (135/105) 20X- M.B. Hip Ext. RL=1 20X- M.B. Hip Abduction RL=1 C2: 3 sets. Rest 1 min after set. 10X- Step-up (55/35’s) RL=1 1 min- […]

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Saturday 08/27/22- Workout

Saturday 08/27/22- Workout

AMRAP in 5 min on each. Rest 2 min between. C1: 5X on each. Conventional Deadlift (135/105) Burpees Over Bar C2: 5X on each. KB Goblet Squat (55/35) TTB C3: 5X on each. Bike or Row (cals) DB Thruster (55/35’s)

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Friday 08/26/22- Workout

Friday 08/26/22- Workout

Complete in any order/rep scheme: 100X- Pull-up 100X- DB Bench Press (70/45’s) 75X- BB Bent-over Row (135/105) 75X- Push-up (floor to lockout) 50X- KB OH Tricep Ext (55/35) 50X- Wall Braced DB Bicep Curl (25/15’s)   *Every 3 min, stop and do 5X Burpees.

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