Tuesday 02/20/24- Workout
| Conventional Deadlift- 5X6@70% or RPE5. |
| *16 min cap. |
| Complete 4 Rounds: |
| 8X- Chin-up |
| 10X- BB Stiff Leg Deadlift (135/105) |
| 12X- Burpee Over Bar |
| 8X- DB Bicep Hammer Curl (35/25’s) |
| 10X- MB Squatted Side Step RL=1 |
| 12 cal- Bike or Row |
Monday 02/19/24- Workout
| Pause Front Squat- 4X8@60% or RPE5. |
| *15 min cap. 2 sec pause. |
| Start on any circuit: |
| C1: 3X8. Rest 90 sec after set. |
| Neg. Bench Press (165/105) |
| Neg. Kneeling Landmine Press (45/35) RL=1 |
| C2: 3X8. Rest 1 min after set. |
| Weighted Step-up (55/35’s) RL=1 |
| Weighted Side Lunge (55/35) RL=1 |
| C3: For time: 30-25-20-15-10. |
| Jump Squat |
| Mountain Climber RL=1 |
| Push-up |
Saturday 02/17/24- Workout
AMRAP in 8 min on each. Rest 2 min between.
C1: 8X on each.
KB Goblet Squat (55/35)
Push-up
V Sit-up
C2: 8X on each.
Conventional Deadlift (135/105)
TRX Low Row
BB Core Roll-out
C3: 8X on each.
Bike or Row (cals)
DB Push Press (35/25’s)
Starfish Sit-up RL=1
Friday 02/16/24- Workout
| Complete 50X on each before moving on. |
| BB Incline Bench (165/105) |
| DB Floor Chest Press (70/45’s) |
| DB OHP (55/35’s) |
| Plate Truck Driver (35/25) RL=1 |
| TB Tricep Extension |
| KB OH Tricep Extension (55/35) |
