Saturday 02/10/24- Workout
Partner WOD for time. Complete: 20-15-10-5 on each.
C1:
BB Back Squat (185/165)
*Partner Holds V-sit
C2:
TTB
*Partner Holds Squat
C3:
DB Snatch (55/35) RL=2
*Partner KB Farmers Hold (70/55’s)
C4:
BB Bent-over Row (135/105)
*Partner performs Mountain Climber’s
Friday 02/09/24- Workout
| Complete 10 rounds. 10 on each. |
| Bench Press (185/125) |
| Burpee |
| Diamond Push-up |
| Bike or Row (meters) |
| DB OH Tricep Ext. (35/25’s) |
| EC: 75X on each. |
| Crunches |
| Leg Raise |
| Core Twist RL=1 |
Thursday 02/08/24- Workout
| Conventional Deadlift- 5X6@65% or RPE5. |
| *16 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 10X- BB Hip Thrust (185/165) |
| 15X- M.B. Squatted Side Step RL=1 |
| C2: For time: 20-16-12-8. |
| KB Swing (70/55) |
| Wall Ball (20/14) |
| Bike or Row (cals) |
Wednesday 02/07/24- Workout
| Pull-up- 5X3@RPE10 |
| *14 min cap. |
| Start on any circuit. |
| C1: 4X8. Rest 1 min after set. |
| Pause BB Inverted Row |
| DB Hammer Curl (35/25’s) |
| C2: 4X8. Rest 1 min after set. |
| DB Lat Pull-over (70/45) |
| Plate Farmers Hold (45/35’s) |
| C3: |
| Run 1 mile |
