Thursday 04/25/24- Workout
| Pause H.B. Back Squat- 4X6@65% or RPE5. |
| *15 min cap. |
| Start on any circuit. Complete 3 sets on each. Rest 60-90 sec after set. |
| C1: |
| 8X- TRX Pistol Squat RL=1 |
| 16X- Wall Ball (20/14) |
| C2: |
| 8X- DB OH Tricep Ext. (25/15’s) |
| 16X- DB Tricep Skull Crusher |
| C3: |
| 8X- Kneeling Bottoms Up KB Press (25/20) RL=1 |
| 16X- Plate Truck Driver (35/25) RL=1 |
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 |
