Saturday 09/17/22- Workout
Complete 10 Rounds.
5X- Chin-up
5 cal- Bike or Row
5X- BB Bent-over Row (135/105)
5 cal- Bike or Row
5X- Sumo Deadlift (135/105)
Friday 09/16/22- Workout
Bench Press- 6X10@60% or RPE5. *16 min cap.
Complete 4 Rounds:
4X- BB Incline Bench (185/135)
8X- DB Floor Chest Press (70/45’s)
12X- DB Tricep Kick-back (25/15) RL=1
160X- Jump Rope
Thursday 09/15/22- Workout
L.B. Back Squat- 5X3@70% or 4X8@RPE6. *15 min cap.
Start on any circuit:
C1: 4X8. Rest 1 min after set.
Neg. BB Stiff Leg Deadlift (135/105)
Neg. DB Inclined Hamstring Curl (35/25)
C2: 4X10. Rest if needed.
TRX Pike
Pause Bicycle RL=1
Hollow Hold (30 sec)
C3: 4X15. No rest.
BB One Leg Lateral Jump-over
Sprinter Lunge
Run 200Y
Wednesday 09/14/22- Workout
Timed 1 Mile Run Start on any circuit.
C1: 5 sets. Rest 1 min after set.
5X- Pull-up
10X- TRX Reverse Fly
C2: 5 sets. Rest 1 min after set.
5X- Inclined High Row (55/35’s)
10X- DB Hammer Curl (35/25’s)
C3: 10-9-8-7…1
DB Snatch (55/35) RL=2
Burpee
