Tuesday 01/31/23- Workout

Tuesday 01/31/23- Workout

BB Push Press- Est. a 3RM or 4X8@RPE5. *14 min cap. Complete 3 Rounds: 20Y- Walking Lunge (55/35’s) 15X- DB Floor Chest Press (55/35’s) 15X- Diamond Push-up 15X- Sit-up 20Y- Walking Lunge (55/35’s) 15X- DB Floor Chest Press (55/35’s) 15X- Diamond Push-up 15X- Sit-up 400M- Bike or Row

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Monday 01/30/23- Workout

Monday 01/30/23- Workout

Pause Conventional Deadlift- 5X2 Build to RPE10 or 4X8@RPE6. *15 min cap. Start on any circuit. Complete 4X8 on each. Rest 1 min after set. C1:  Bulgarian Lunge (55/35) RL=1 Pause TRX Box Hamsting Curl C2: BB Reverse Grip Bent-over Row (135/105) Pause Inclined Bicep Preacher Curl (25/15’s) C3: For time:  Burpee Over Bar DB […]

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Friday 01/27/23- Workout

Friday 01/27/23- Workout

Front Squat- 5X10@60% or RPE5. *16 min cap. Start on either circuit once done: C1: 4X20. Rest 1 min after set. Deficit Sumo Squat (70/55) Banded Prone Hamstring Curl C2: AMRAP in 10 min. Start at 2 reps, climb by 2. KB Swing (55/35) Alt. Lunge V Sit-up

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Thursday 01/26/23- Workout

Thursday 01/26/23- Workout

Pull-up- 8X3@RPE10. *16 min cap. Start on any circuit. Complete 3 sets on each. Rest 90 sec after set. C1: 5X- KB Inclined Row (70/45’s) AMRAP- Dropset KB Incline Row (35/25’s) C2: 5X- DB Bicep Curl (35/25’s) AMRAP- Dropset DB Bicep Curl (15/10’s) C3: For time: 15-12-9-6. Burpee Over Box Bike or Row 

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Wednesday 01/25/23- Workout

Wednesday 01/25/23- Workout

BB Strict OHP- Est. a 3RM or 4X10@RPE5. *14 min cap. Start on either circuit. Complete 5X10 on each. Rest 1 min after set.C1:  Incline Bench Press (165/115) DB Side Arm Raise (25/15’s) TB Tricep Ext. C2: DB Floor Chest Press (70/45’s) Plate Truck Driver (35/25) RL=1 KB OH Tricep Ext. (55/35) EC: For time: […]

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Tuesday 01/24/23- Workout

Tuesday 01/24/23- Workout

Conventional Deadlift- 2X3@75%, 2X2@80%, & 2X1@RPE10 or 5X8@RPE6. *16 min cap. Complete 4 Rounds: 8X-BB Suitcase Deadlift (95/75) RL=1 8X- Braced DB Bent-over Row (55/35) RL=1 30 sec- ISO Single Leg Hip Bridge (35/25) RL=1 1 Min- Hang from Rig 8X- DB Snatch (55/35) RL=1

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