Saturday 05/18/24- Workout
Complete 5 sets on each. Rest as needed. Start on any circuit.
C1:
10X- DB Thruster (35/25’s)
15X- Push-up (Floor to lockout)
C2:
10X- Pull-up
15X- KB Swing (55/35)
C3:
10X- DB Bench Press (70/45’s)
10X- Dual KB Bent-over Row (55/35’s)
Run 200Y
Friday 05/17/24- Workout
| BB Push Press- 4X8@60% or RPE5. |
| *14 min cap. |
| Start on any movement. Complete 50 Reps on each. |
| TB Tricep Ext. |
| KB Tricep Skull Crusher (55/35) |
| DB Front Arm Raise (25/15’s) |
| DB Bent-over Reverse Fly (25/15’s) |
| Plate Overhand Bicep Curl (45/35) |
| DB Hammer Curl (35/25’s) |
Thursday 05/16/24- Workout
| H.B. Back Squat- 4X5@75% or 4X10@RPE6. |
| *15 min cap. |
| Start on either circuit. Complete 4 sets on each. Rest 1 min after set. |
| C1: |
| 8X- Stationary Lunge (55/35’s) RL=1 |
| 30 sec- Side Plank Adductor Hold RL=1 |
| C2: |
| 15X- Deficit DB Sumo Deadlift (70/55) |
| 30 sec- Single Leg Hip Bridge Hold RL=1 |
| EC: EMOM for 5 Min: |
| 100X- Jump Rope |
| 5X- Burpee |
Wednesday 05/15/24- Workout
| Complete 8 Rounds. 8X on each: |
| Wall Ball (20/14) |
| Weighted Sit-up (35/25) |
| DB Plank Row (35/25) RL=1 |
| Weighted Core Twist (35/25) RL=1 |
| Run 200Y |
| TTB |
