Daily Workouts

Daily Workouts

24/7 Access

24/7 Access

24/7 Access

Thursday 03/23/23- Workout

Pause Bench Press- 6X2@75% or 5X8@RPE5.
*16 min cap. 2 sec pause.
Complete: 4X15. Rest as needed
DB Floor Chest Press (70/45’s)
Dual DB Skull Crusher (25/15’s)
Oblique Crunch RL=1
H.B. Back Squat (135/105)
Banded Standing Hip Adduction RL=1
Hollow Hold (30 sec)

Tuesday 03/21/23- Workout

Sumo Deadlift- 6X4@75% or 4X8@RPE7.
*16 min cap.
Start on either circuit. Complete 4 sets on each. Rest 1 min after set.
C1:
5X- BB Reverse Lunge (165/125) RL=1
15X- Side Lying Hip Raise RL=1
C2:
5X- BB Inclined Row (135/105)
15X- DB Hammer Curl (25/15’s)
C3: For time: 21-15-9
KB Swing (55/35)
Burpee

Monday 03/20/23- Workout

Complete strength in any order:
H.B. Back Squat- Est. a 5RM or 4X8@RPE7
Bench Press- 3X2@85% or 4X8@RPE7.
*24 min cap.
Start on either circuit.
C1: 3X15. Rest 1 min after set.
DB Side Arm Raise
DB Front Arm Raise
C2: 3X10. Rest 1 min after set.
Stationary Front Rack Lunge (55/35’s) RL=1
Side Plank w/ Adductor Hold (30 sec) RL=1
EC: For time:
50 cal- Bike or Row

Saturday 03/17/23- Workout

AMRAP on C1 and C2 in 8 min. 2 min rest between. C3 must be done last.
C1: 8X on each.
KB Swings (55/35)
DB Plank Row (25/15) RL=1
Row (cals)
C2: 8X on each.
Skier Lunge Jump RL=1
Chin-up
Bike (cals)
C3: Complete 50 reps on each in order. Rest as needed.
M.B. Hip Ext. RL=1
M.B. Hip Abduction RL=1
DB Bicep Curl (15/10’s)
DB Hammer Curl (15/10’s)

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