Tuesday 09/27/22- Workout
L.B. Back Squat- Est. a 10RM or 5X8@RPE5.
*16 min cap.
Start on either circuit. Complete: 12-10-8-6. Rest 1 min after set.
C1:
Pull-up
DB Suitcase Row (55/35) RL=1
Alt. DB Bicep Curl (25/15) RL=1
C2:
BB Reverse Lunge (165/125) RL=2
Pause MB Hip Abduction RL=1
Single Arm KB Swing (55/35) RL=1
Monday 09/26/22- Workout
Complete strength in any order:
Sumo Deadlift- 4X3@75% or 4X10@RPE5.
Bench Press- 5X2@85% or 4X10@RPE5.
*24 min cap.
Once done, complete 3 rounds of:
20Y- Walking Lunge (55/35’s)
20X- Push-ups
20Y- Walking Lunge (55/35’s)
20X- DB Tricep Kick-back (15/10) RL=1
Run 200Y
Saturday 09/24/22- Workout
Partner WOD for time:
C1: 4 rounds each.
20X- KB Goblet Squat (35/25)
5X- Burpee Over Box
C2: 4 rounds each.
20X- DB Bench Press (55/35’s)
5X- DB Snatch (35/25) RL=1
C3: 4 rounds on each.
200Y- Run
5X- Pull-ups
Friday 09/23/22- Workout
L.B. Back Squat- 6X2@80% or 5X8@RPE7. *16 min cap.
Complete 4 Rounds:
8X- Single Leg Stand-up (55/35) RL=1
15X- Wall Ball (20/14)
8X- BB Single Leg Deadlift (95/75) RL=1
15 cal- Bike or Row
EC:
100X- Crunches
100X- Bicycle RL=1
