Monday 12/18/23- Workout
Isaiah ReeceL.B. Back Squat- Est. a 5RM or 4X10@RPE5. |
*16 min cap. |
Start on either circuit: |
C1: 3X10. Rest 1 min after set. |
Single Leg Stand-up (35/25) |
Pause MB […] |
L.B. Back Squat- Est. a 5RM or 4X10@RPE5. |
*16 min cap. |
Start on either circuit: |
C1: 3X10. Rest 1 min after set. |
Single Leg Stand-up (35/25) |
Pause MB […] |
AMRAP in 8 min on each. Rest 3 min between. |
C1: 10X on each. |
Step-up RL=1 |
Push-up |
C2: 10X on each. |
DB Front Squat (55/35’s) |
DB Incline Bench (55/35’s) |
C3: […] |
Complete: 8-10-12-10-8. |
Sumo Deadlift (225/175) |
Pull-up |
Burpee Over Bar |
Goblet Reverse Lunge (55/35) RL=1 |
DB Bent-over Row (55/35’s) |
Bike or Row (cals) |
EC: |
50X- DB Snatch (55/35) RL=2 |
Bench Press- 6X5@70% or RPE6. |
*16 min cap. |
Complete 3 Rounds: |
15X- BB Floor Chest Press (165/115) |
25X- Sit-up |
1 min- KB Front Rack Hold (55/35’s) |
25X- Sit-up |
15X- Pause […] |
Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set. |
C1: |
BB Reverse Grip Inverted Row |
TRX High Row |
C2: |
DB Inclined Preacher Curl (25/15’s) |
DB Hammer Curl |
C3: |
DB […] |
Start on either strength movement: 3X3@75% or 3X8@RPE6. |
Sumo Deadlift |
L.B. Back Squat |
*24 min cap. |
Complete 3 Rounds: |
15X- Stationary Lunge (35/25) RL=1 |
10 cal- Bike |
15X- Single Leg […] |
Tempo Bench Press- 5X3 Build to RPE10 or 4X8@RPE5. |
*16 min cap. 3-3-1 tempo. |
Start on any circuit. Complete 3 sets on each. Rest 90 […] |
Complete 4 Rounds: |
20X- L.B. Back Squat (135/105) |
20Y- KB Overhead Walk (35/25’s) |
20X- Push-up |
20X- Sit-up |
20Y- KB Overhead Walk (35/25’s) |
20X- Push-up |
20X- Sit-up |
20 cal- Bike or Row |
Start on either strength movement. |
Complete: 3X10@60% or RPE5 on each. |
Bench Press |
Sumo Deadlift |
*24 min cap. |
Start on either circuit. Complete: 15-12-9-6. Rest 1 min after […] |