Wednesday 04/24/24- Workout
AMRAP in 5 min on each. 8 Reps on each. Rest 2 min after circuit. |
C1: |
DB Thruster (35/25’s) |
Sit-up |
C2: |
Bike or Row (cals) |
TTB |
C3: |
Run 200Y |
Starfish Sit-up RL=1 |
C4: |
BB Lateral Jump-over RL=1 |
BB Core Roll-out |
Tuesday 04/23/24- Workout
Tempo Bench Press- 4X8@60% or RPE5. |
*15 min cap. |
Complete 60 Reps on each. |
Pull-up |
DB Floor Chest Press (70/45’s) |
KB Inclined Low Row (55/35’s) |
Weighted Push-up (45/35) |
*After each, Run 600Y. |
Monday 04/22/24- Workout
Sumo Deadlift- Est. a 10RM or 4X12@RPE6. |
*15 min cap. |
Start on any circuit. Complete: 3X8. Rest 1 min after set. |
C1: |
Step-up (55/35’s) RL=1 |
Pause Banded Hip Adduction RL=1 |
C2: |
Single Leg Hip Thrust (55/35) RL=1 |
Pause MB Hip Abduction RL=1 |
C3: For time: 21-15-9. |
KB Swing (55/35) |
Goblet Squat |
Burpee |
Friday 04/19/24- Workout
Sumo Deadlift- 5X5@75% or 4X12@RPE7. |
*16 min cap. |
Complete 3 Rounds: |
100Y- Walking Lunge |
15X- Wall Ball (20/14) |
15X- Bench Press (165/115) |
15X- DB OHP (35/25’s) |