Saturday 01/27/24- Workout
| AMRAP in 8 min on each. Rest 2 min between. |
| C1: 8X on each. |
| DB Bench Press (55/35’s) |
| Burpee |
| C2: 8X on each. |
| BB Bent-over Row (115/85) |
| DB Snatch (55/35) RL=2 |
| C3: 8X on each. |
| DB OHP (35/25’s) |
| Jump Squat |
Friday 01/26/24- Workout
| L.B. Back Squat- 2X3@75%, 2X2@80%, 2X1@85% or 5X8@RPE6. |
| *16 min cap. |
| Start on any circuit once done: |
| C1: 3X15. Rest 1 min after set. |
| Single Leg Hip Thrust (55/35) RL=1 |
| DB Front Squat (55/35) RL=1 |
| C2: 3X15. No Rest. |
| BB Core Roll-out |
| BB Lateral Jump-over RL=1 |
| TTB |
| Bike or Row (cals) |
Thursday 01/25/24- Workout
| BB Strict OHP- 3X8@70% or RPE5. |
| *14 min cap. |
| Complete 3 Rounds: |
| 8X- Alt. DB Skull Crusher (25/15’s) RL=1 |
| 15X- Push-up (Hand Release) |
| 8X- Banded Tricep Extension |
| 15X- Push-up (Floor to Lockout) |
| 8X- Alt. Plate Side Arm Raise (15/10’s) RL=1 |
| 15X- Push-up |
Wednesday 01/24/24- Workout
| Complete 60X on each in any order/rep scheme: |
| Pull-up |
| Inclined Low Row (55/35’s) |
| Plate Bent-over Reverse Fly (15/10’s) |
| DB Bicep Curl (25/15’s) |
| KB Hammer Curl (55/35) |
| *Every 4 min, stop and do 10 Burpees. |
