Tuesday 01/23/24- Workout
| Sumo Deadlift- Est a 1RM or 4X8@RPE6. |
| *16 min cap. |
| Complete all reps before moving on: |
| 40X- Bulgarian Lunge (55/35’s) RL=1 |
| 40X- Stationary Lunge (55/35’s) RL=1 |
| 40X- MB Skier Lunge Jump RL=1 |
| 40X- Standing Banded Hip Adduction RL=1 |
| 40 cal- Bike or Row |
Monday 01/22/24- Workout
| Bench Press- Est. a 1RM or 4X8@RPE7. |
| *16 min cap. |
| Complete 4 Rounds: |
| 8X- Neg. DB Incline Bench Press (70/45’s) |
| 10X- TRX Skull Crusher |
| 12X- KB OH Tricep Ext. (55/35) |
| 14X- Hand Release Push-up |
| 160X- Jump Rope |
Saturday 01/20/24- Workout
Partner WOD for time in order:
50X- KB Swing (100/70)
100X- Step-up (55/35) RL=2
150X- Push-up (Floor to lockout)
200X- Squat
150X- Sit-up
100X- Burpee
50 cal- Bike or Row
50X- KB Swing (100/70)
100X- Step-up (55/35) RL=2
150X- Push-up (Floor to lockout)
200X- Squat
150X- Sit-up
100X- Burpee
50 cal- Bike or Row
*Reps are combined. One works, one rests.
Friday 01/19/24- Workout
| L.B. Back Squat- 5X10@60% or RPE5. |
| *15 min cap. |
| Complete 3 sets on each. Rest 1 min after set. |
| C1: |
| 15X- Goblet Squat (70/55) |
| 1 Min- Wall Sit |
| C2: |
| 15X- DB Inclined Hamstring Curl (35/25) |
| 1 Min- ISO. M.B. Hip Bridge |
| C3: For time: 21-15-9. |
| Conventional Deadlift (135/105) |
| Burpee Over Bar |
