Thursday 12/01/22- Workout

Thursday 12/01/22- Workout

BB Strict OHP- 5X5 Build to RPE10 or 4X8@RPE6. *14 min cap. Complete in order: 75X- BB Incline Bench (165/105) 50X- Push-up (hand release) 75X- DB Floor Chest Press (55/35’s) 50X- Push-up (floor to lockout) 75X- TB Tricep Ext. 50X- Push-up (90 degree)

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Wednesday 11/30/22- Workout

Wednesday 11/30/22- Workout

Start on any circuit: C1: 4 sets. Rest 1 min after set. 5X- Chin-up 10X- TRX High Row 10X- DB Bicep Curl (25/15’s) C2: 4X10. Rest 1 min after set. Inclined Y’s (10/5’s) Inclined Reverse Fly (10/5’s) Inclined A’s (10/5’s) C3: 4 sets. Rest if needed. 10X- BB Core Roll-out 1 Min- ISO Superman 10 […]

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Tuesday 11/29/22- Workout

Tuesday 11/29/22- Workout

BB Front Squat- 5X4@60% or 4X8@RPE6. *14 min cap. Complete 4 Rounds: 8X- Bench Press (185/125) 12X- V Sit-up 1 Min- Wall Sit w/ KB (35/25) 12X- Starfish Sit-up RL=1 8X- DB Thruster (55/35’s) 12 cal- Bike or Row

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Monday 11/28/22- Workout

Monday 11/28/22- Workout

Sumo Deadlift- Est. a 1RM or 5X8@RPE6. *16 min cap. Start on any circuit. Complete: 5X8. Rest 1 min after set. C1: BB Reverse Grip Bent-over Row (135/105) DB Hammer Curl (35/25’s) C2: Platform Reverse Lunge (70/55’s) RL=2 Inclined Hamstring Curl (35/25) C3: For time: 21-15-9. Conventional Deadlift (135/105) Burpee Over Bar

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Wednesday 11/23/22- Workout

Wednesday 11/23/22- Workout

Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set. C1:  BB Inverted Row Inclined DB Reverse Fly (15/10’s) Neg. DB Bicep Curl (25/15’s) C2: Alt. DB Bench Press (55/35’s) RL=1 DB OHP (35/25’s) KB Skull Crusher (55/35) C3: AMRAP in 10 Min: 4X- DB Snatch (55/35) RL=1 4X- Burpee Over Box

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Tuesday 11/22/22- Workout

Tuesday 11/22/22- Workout

L.B. Back Squat- Est. a 1RM or  4X10@RPE6. *16 min cap. Complete 4 Rounds: 30 sec- Side Plank w/ Adductor Hold 10X- Weighted Core Twist (35/25) RL=1 10X- Pause Banded Hip Adduction RL=1 10X- Weighted Reverse Crunch (35/25) 10X- BB Front Squat (135/105)

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