Thursday 02/01/24- Workout
| Start on any circuit. Complete 4X10 on each. Rest 1 min after set. |
| C1: |
| Reclined DB Bicep Curl (25/15’s) |
| DB Hammer Curl (25/15’s) |
| C2: |
| M.B. Hip Abduction RL=1 |
| M.B. Hip Extension RL=1 |
| C3: |
| BB Reverse Grip Bent-over Row (135/105) |
| TRX Reverse Fly |
| C4: |
| DB Stiff Leg Deadlift (70/55’s) |
| Banded Prone Hamstring Curl |
Wednesday 01/31/24- Workout
| Complete 6 Rounds: |
| 10X- Pull-up |
| 5X- Burpee Over Box |
| 15X- Sit-up |
| 5X- Wall Ball Burpee (20/14) |
| 20X- Squat |
| 5X- Burpee |
Tuesday 01/30/24- Workout
| Strict OHP- Est. a 10RM or 4X8@RPE6. |
| *14 min cap. |
| Complete 4 Rounds: |
| 15X- L.B. Back Squat (135/105) |
| 15X- DB Bench Press (70/45’s) |
| 10X- Split Leg Lunge Jump RL=1 |
| 10X- Alt. One Arm Elevated Push-up RL=1 |
| 10 cal- Bike or Row |
Monday 01/29/24- Workout
| Conventional Deadlift- 3X8@60% or RPE5. |
| *15 min cap. |
| Start on either circuit. Complete 3 sets on each. Rest 1 min after set. |
| C1: |
| 8X- Platform Reverse Lunge (70/55’s) RL=1 |
| 12X- BB Good Morings (135/105) |
| C2: |
| 8X- Inclined Single Arm Row (55/35) RL=1 |
| 12X- Single Arm DB Bicep Curl (25/15) RL=1 |
| C3: For time: |
| 20X- KB Swing (70/55) |
| 10X- Plank DB Row (35/25) RL=1 |
