Saturday 06/01/24- Workout
Complete: 8-10-12-10-8. Rest as needed.
Single Arm DB Bench Press (55/35) RL=1
Sit-up
Single Arm DB Push Press (55/35) RL=1
V Sit-up
DB Tricep Kick-back (25/15) RL=1
Starfish Sit-up RL=1
Push-up (Floor to lockout)
Bike or Row (cals)
Friday 05/31/24- Workout
H.B. Back Squat- 4X8@70% or RPE6.
*16 min cap.
Start on any circuit:
C1: 3 sets. Rest 1 min after set.
8X- Goblet Side Lunge (55/35) RL=1
1 Min- Wall Sit
C2: AMRAP in 8 min. 8X on each.
DB Thruster (55/35’s)
Split Leg Lunge Jump RL=1
C3: 3 Rounds. 30 sec on each. No rest.
Crunches
Hollow Hold
Thursday 05/30/24- Workout
| Complete: 8-10-12-10-8 on each. Rest 1 min after set. |
| C1: |
| Chin-up |
| DB Bicep Curl (25/15’s) |
| C2: |
| Dual KB Bent-over Row (55/35’s) |
| KB Hammer Curl (55/35) |
| C3: |
| Inclined DB Reverse Fly (25/15’s) |
| BB Reverse Grip Curl (65/35) |
| *Run 400Y after each circuit is complete. |
Wednesday 05/29/24- Workout
| BB Push Press- Est. a 10RM or 4X8@RPE7. |
| *15 min cap. |
| Start on any circuit. Complete 4 sets on each. Rest 90 sec after set. |
| C1: |
| 10X- DB Bench Press (70/45’s) |
| 15X- Diamond Push-up |
| C2: |
| 10X- BB Kneeling Single Arm Landmine Press (45/35) |
| 15X- Plate Truck Driver (45/35) RL=1 |
| EC: For time: |
| 50 cal- Bike or Row |
