Thursday 02/15/24- Workout
| Complete: 8-10-12-10-8. |
| Pull-up |
| Bike or Row (cals) |
| Inclined DB Reverse Fly (25/15’s) |
| DB Snatch (55/35) RL=1 |
| KB Hammer Curl (70/45) |
| Run 200Y |
| Plate Reverse Grip Curl (45/35) |
Wednesday 02/14/24- Workout
| BB Front Squat- 5X5@60% or RPE5. |
| *15 min cap. |
| Complete: 30-25-20-15-10. |
| Stationary Lunge (55/35) RL=1 |
| Wall Ball (20/14) |
| Plate Ceiling Touch (25/15) |
| Plate Kneeling Wood Chop (25/15) RL=1 |
Tuesday 02/13/24- Workout
| BB Strict OHP- Est. a 5RM or 4X8@RPE6. |
| *14 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 90 sec after set. |
| 5X- Bench Press (75% or 135/85) |
| 15X- DB Side Arm Raise (25/15’s) |
| 15X- KB Skull Crusher (55/35) |
| C2: AMRAP in 10 Min: |
| 10X- Push-up (floor to lockout) |
| 10X- Sit-up |
| 50X- Jump Rope |
Monday 02/12/24- Workout
| Conventional Deadlift- Est. a 10RM or 5X8@RPE6. |
| *16 min cap. |
| Start on any circuit. Complete: 4X8. Rest 1 min after set. |
| C1: |
| Single Leg Deadlift (55/35) RL=1 |
| TRX Single Leg Hamstring Curl RL=1 |
| C2: |
| Pause BB Bent-over Row (135/105) |
| Pause DB Inclined Preacher Curl (35/25’s) |
| C3: For time: |
| Goblet Reverse Lunge (55/35) RL=1 |
| DB Plank Row (35/25) RL=1 |
