Saturday 02/24/24- Workout
Start on any circuit:
C1: 4 sets. Rest 90 sec after set.
10X- DB Bench Press (70/45’s)
AMRAP- Diamond Push-up
C2: 4 sets. Rest 90 sec after set.
10X- BB Bent-over Row (115/85)
AMRAP- DB Bicep Curl (25/15’s)
C3: EMOM for 8 Rounds:
8X- Burpee
8X- Sit-up
Friday 02/23/24- Workout
| BB Front Squat- 4X5@70% or 4X8@RPE5. |
| *15 min cap. |
| Start on any movement. Complete 50X before moving on. |
| BB Hip Thrust (275/245) |
| TRX Box Hamstring Curl |
| MB Hip Abduction RL=1 |
| Side Plank Adductor Hold (2 Min per side) |
| *After each, complete 15X DB Thruster (55/35’s) |
Thursday 02/22/24- Workout
| Start on any circuit. Complete 4X10 on each. Rest 1 min after set. |
| C1: |
| Plate Inclined Y’s (15/10’s) |
| Plate Inclined Reverse Fly (15/10’s) |
| C2: |
| Tempo TRX Low Row |
| Farmers Hold (70/55’s) |
| C3: |
| Neg. DB Bicep Curl (25/15’s) |
| Plate Reverse Grip Curl (45/35) |
| EC: For time: |
| 50 cal- Row |
Wednesday 02/21/24- Workout
| BB Strict OHP- 4X3@80% or 4X8@RPE5. |
| *15 min cap. |
| Complete the following: |
| Buy in/out with 800Y Run. |
| Complete 3X15 on each: |
| BB Close Grip Bench (165/105) |
| Ceiling Touch |
| DB Tricep Kick-back (25/15) RL=1 |
| Declined Leg Raise |
| DB OH Tricep Ext (55/35) |
| Hollow Hold (1 min) |
