Tuesday 03/05/24- Workout
| Pause Conventional Deadlift- 5X5 Build to RPE10 or 4X8@RPE6. |
| *16 min cap. |
| Complete 3 Rounds: |
| 8X- BB Front Rack Lunge (135/105) RL=1 |
| 16X- Wall Ball (20/14) |
| 8X- KB Swing (100/70) |
| 16X- Wall Ball (20/14) |
| 8X- Neg. DB Inclined Hamstring Curl (35/25) |
Monday 03/04/24- Workout
| BB Strict OHP- 4X2@RPE10 or 4X8@RPE6. |
| *15 min cap. |
| Complete 4X8 on each. Rest 60-90 sec after set. |
| C1: |
| DB Incline Bench Press (70/45’s) |
| DB Side Arm Raise (35/25’s) |
| C2: |
| Pull-up |
| Pause Plate Reverse Fly (15/10’s) |
| C3: For time: |
| Run 200Y |
| Burpee |
| DB Snatch (55/35) RL=2 |
Saturday 03/02/24- Workout
Partner WOD for time.
200X- Push-up (floor to lockout)
175X- BB Bent-over Row (135/105)
150X- Bench Press (135/105)
125X- Pull-up
100X- Burpee Over Bar
EC: 100X on each:
Sit-up
Bicycle RL=1
Friday 03/01/24- Workout
| BB Front Squat- Est. a 10RM or 4X10@RPE6. |
| *16 min cap. |
| Complete 4 Rounds: |
| 8X- Single Leg Deadlift (55/35) RL=1 |
| 12 cal- Bike |
| 8X- Banded Prone Hamstring Curl |
| 12 cal- Row |
| 8X- Step-up (55/35’s) RL=1 |
