Thursday 04/11/24- Workout
| Pause Bench Press- 5X5 Build to RPE10 or 4X8@RPE7. |
| *16 min cap. |
| Start on either circuit. Complete: 4X8. Rest 90 sec after set. |
| C1: |
| Pause Front Rack Lunge (55/35’s) RL=1 |
| Squat Hold (1 Min) |
| C2: |
| Neg. Incline Bench (135/95) |
| Pause DB Tricep Kick-back (15/10) RL=1 |
| EC: For time: |
| 100X- Wall Ball (20/14) |
Wednesday 04/10/24- Workout
| Complete 60 Reps on each. |
| Pull-up |
| KB Inclined Low Row (55/35’s) |
| Plate Bent-over Reverse Fly (15/10’s) |
| DB Bicep Curl (25/15’s) |
| KB Hammer Curl (55/35) |
| *After completing each do: |
| 150X- Jump Rope |
| 15 cal- Bike or Row |
Tuesday 04/09/24- Workout
| Sumo Deadlift- 5X8@60% or RPE5. |
| *15 min cap. |
| Start on either circuit: |
| C1: 4X10. Rest 90 sec after set. |
| Pause BB Hip Thrust (RPE10) |
| Pause TRX Box Hamstring Curl |
| C2: For time: 20-18-16-14-12-10. |
| Alt. DB Snatch (55/35) RL=2 |
| Burpee |
Monday 04/08/24- Workout
| Front Squat- Est. a 1RM or 4X10@RPE6. |
| *16 min cap. |
| Complete: 21-15-9. |
| BB Push Press (135/105) |
| Hand Release Push-up |
| DB Bench Press (70/45’s) |
| Diamond Push-up |
| Run 200Y |
