Tuesday 08/09/22- Workout
EMOM until caught. Start @ 1 rep, climb by 1 each round.
Pull-up
Burpee
Once done complete circuits in any order. 3X8 & 1XAMRAP.
C1:
BB Inverted Row
KB Hammer Curl (55/35)
C2:
DB Lat Pull-over (70/55)
Neg. DB Bicep Curl (25/15’s)
Monday 08/07/22- Workout
Pause Conventional Deadlift- 5X1@80% or 4X8@RPE5.
*16 min cap.
Complete 3 Rounds:
10X- H.B. Back Squat (185/155)
100Y- Walking Lunge
10X- Wall Ball (20/14)
100X- Jump Rope
Saturday 08/06/22- Workout
Partner WOD for time. Complete in order. One works, one rests. Reps don’t have to be split evenly.
E1: 200X- Squats
E2: 200X- Push-up (floor to lockout)
E3: 100X- Pull-up
E4: 100X- Sit-up
E5: 50 cal- Bike or Row
Friday 08/05/22- Workout
BB Push Press- Est. a 5RM or 4X10@RPE5.
*14 min cap.
Complete in any order:
C1: 4 sets. Rest 1 min after set.
8X- DB Inclined Row (70/55’s)
30 sec- Plate Farmers Hold (45/35’s)
C2: 4 sets. Rest 1 min after set.
8X- Bench Press (185/125)
30 sec- Plate Truck Driver (45/35)
C3: 4X20. Rest 1 min after set.
DB Tricep Skull Crusher (15/10’s)
DB Bicep Curl
