Tuesday 03/19/24- Workout
| BB Strict OHP- Est. a 1RM or 4X10@RPE5. |
| *15 min cap. |
| Start on either circuit. Complete 4 sets. Rest 90 sec after set. |
| C1: |
| 8X- DB Bench Press (70/45’s) |
| 12X- DB Skull Crusher (25/15’s) |
| C2: |
| 8X- BB Front Squat (70% or 135/105) |
| 12X- Split Leg Lunge Jump RL=1 |
| EC: For time: |
| 50X- DB Thruster (55/35’s) |
Monday 03/18/24- Workout
| Conventional Deadlift- Est. a 3RM or 4X8@RPE7. |
| *16 min cap. |
| Complete 5 Rounds: |
| 8X- BB Inverted Row |
| 8X- Platform Reverse Lunge (55/35’s) RL=1 |
| 12X- DB Bent-over Reverse Fly (25/15’s) |
| 12 cal- Bike or Row |
Saturday 03/16/24- Workout
Partner WOD for time. Start on any circuit. Complete: 20-16-12-8 on each.
C1:
DB Bench Press (70/45’s)
*Partner holds Plate OH (45/35)
C2:
Pull-up
*Partner does Farmers Hold (70/55’s)
C3:
Conventional Deadlift (135/105)
*Partner Holds V-sit
**Also, each must have 100 Burpees completed to end the workout. Burpees can be done at any point in the workout.
Friday 03/15/24- Workout
| H.B. Back Squat- 5X10@60% or RPE5. |
| *16 min cap. |
| Start on either circuit: |
| C1: 3X15. Rest 90 sec after set. |
| Banded Adductor Lunge RL=1 |
| Single Leg Hip Thrust (35/25) RL=1 |
| C2: EMOM until caught. Start at 1 rep, then climb by 1. |
| Goblet Squat (55/35) |
| Burpee |
