Wednesday 01/13/21- Workout
Complete 5 Rounds: 5X- Chin-ups (RPE10) 5X- BB Reverse Grip Row (135/105) 10X- DB Seated Bicep Curl (25/15's) 10X- Plate Hammer Curl (45/35) 15X- TRX Fall-out 15X- Weighted Superman (5/2.5's) 20 cal- Bike or Row
Read MoreTuesday 01/12/21- Workout
Bench Press- 6X5@70% or RPE5. *16 min cap. Start on any circuit: C1: 4X10. Rest 1 min after set. BB Strict OHP (95/65) Plate Side Arm Raise (15/10's) C2: 4X10. Rest 1 min after set. Bench DB Skull Crusher (25/15's) Plate Truck Driver (35/25)...
Read MoreMonday 01/11/21- Workout
Pause Sumo Deadlift- 5X3@65% or RPE5. *16 min cap. 3 sec pause. Complete: 15-12-9-6 on each. Rest as needed. C1: BB Hip Thrust (135/105) Bike or Row (cals) C2: Pull-ups Jump Rope (X10) C3: KB Swings (70/45) Burpees
Read MoreSaturday 01/09/21- Workout
BB Push Press- Est. a 5RM or 5X8@RPE7 *15 min cap. AMRAP in 18 min: 5X- Bench Press (185/125) (135/75) 10 cal- Bike or Row 15X- Plate OH Sit-up (35/25) 20X- Push-ups 25X- WB Bear Hug Squat (20/14)
Read MoreFriday 01/08/21- Workout
Complete circuits in any order: C1: 4 sets. Rest 1 min after set. 10X- Pull-ups AMRAP- DB Bicep Curl (25/15's) C2: 4 sets. Rest 1 min after set. 10X- BB Bent-over Row (135/105) AMRAP- TB Reverse Fly C3: 4 sets. Rest 1 min after...
Read MoreThursday 01/07/21- Workout
Tempo HB Back Squat- 4X3@65% or RPE5. *18 min cap. 3-2-1 tempo. EMOM for 4 Min on each movement. Rest 2 min between. E1: 20X- Front Squat (95/65) E2: 20X- Split Leg Lunge Jump RL=1 E3: 20X- Wall Ball (20/14)
Read MoreWednesday 01/07/21- Workout
Pause Bench Press- 6X3@75% or RPE5 *16 min cap. 3 sec pause. Complete: 25-20-15-10. BB Push Press (95/65) DB Snatch (55/35) RL=2 Burpees Over Bar DB Floor Chest Press (55/35's)
Read MoreTuesday 01/05/21- Workout
Sumo Deadlift- Est. a 3RM or 5X8@RPE8. *15 min cap. Complete 4 Rounds. Rest as needed. 8X- Single Leg Deadlift (35/25) RL=1 10X- DB Bent-over Row (55/35) RL=1 8X- KB Bulgarian Lunge (55/35's) RL=1 10X- Alt. Reclined Bicep Curl (25/15's) RL=1 EC: 3 Rounds....
Read MoreMonday 01/04/21- Workout
HB Back Squat- 3X1@90% or 3X10@RPE8 *15 min cap. Start on either circuit once done. C1: 8-10-12-10-8. Rest 1 min after set. DB Bench Press (70/45's) DB Strict OHP (35/25's) TRX Skull Crusher C2: 8-10-12-10-8. Rest 1 min after set. KB Goblet Squat (70/55)...
Read MoreSaturday 01/02/20- Workout
Complete circuits in order for time: C1: 5 Rounds. 10X- Conventional Deadlift (135/105) (95/75) 20X- BB Lateral Jump-over RL=1 C2: 4 Rounds. 10X- BB Reverse Lunge RL=2 20X- KB Swing (55/35) C3: 3 Rounds. 10X- Pull-up 20 cal- Bike or Row
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