Thursday 03/14/24- Workout
| Complete 8 Rounds: |
| 5X- Pull-up |
| 5X- DB Snatch (55/35) RL=1 |
| 5X- DB Bicep Curl (35/25’s) |
| 5X- DB Snatch (55/35) RL=1 |
| 5X- KB Hammer Curl (70/55) |
| 5X- BB Core Roll-out (275/245) |
Wednesday 03/13/24- Workout
| Bench Press- 4X10@65% or RPE5. |
| *15 min cap. |
| Complete: 15-12-9-6. |
| BB Incline Bench Press (165/105) |
| DB OH Tricep Ext. (55/35) |
| TRX Skull Crusher |
| Run 400Y |
| EC: 75X on each. |
| Crunch |
| Hanging Reverse Crunch |
Tuesday 03/12/24- Workout
| Conventional Deadlift- 4X8@70% or RPE5. |
| *15 min cap. |
| Complete: 4X10 on each. Rest 1 min after set. |
| C1: |
| KB Inclined Low Row (70/55’s) |
| TRX High Row |
| Plate Hammer Curl (45/35) |
| C2: |
| BB Stiff Leg Deadlift (185/155) |
| MB Fire Hydrant RL=1 |
| Bike or Row (cals) |
Monday 03/11/24- Workout
| Front Squat- Est. a 5RM or 4X8@RPE7. |
| *16 min cap. |
| Start on either circuit. Complete: 12-10-8-6. Rest 1 min after set. |
| C1: |
| Bench Press (185/125) |
| DB Push Press (55/35’s) |
| Plate OH Sit-up (45/35) |
| C2: |
| Stationary Lunge (55/35’s) |
| Wall Sit w/ WB Adductor Hold (20/14) |
| Plate Core Twist (45/35) RL=1 |
