Thursday 01/18/24- Workout
| Complete 6 Rounds: |
| 5X- Pull-up |
| 10X- Ceiling Touch |
| 5X- BB Reverse Grip Bent-over Row (155/125) |
| 10X- Declined Leg Raise |
| 5X- TRX High Row |
| 10X- V-situp |
| Bike 600M or Row 400M |
Wednesday 01/17/24- Workout
| BB Strict OHP- 4X8@60% or RPE5. |
| *14 min cap. |
| Start on either circuit: |
| C1: 4X10. Rest 60-90 sec after set. |
| KB OH Tricep Ext. (55/35) |
| Pause T.B. Tricep Ext. |
| Plank Push-up RL=1 |
| C2: AMRAP in 10 Min: |
| 10X- DB Push Press (35/25’s) |
| 10X- Mountain Climber RL=1 |
| 50X- Jump Rope |
Tuesday 01/16/24- Workout
| EMOM for 8 min: |
| 10X- Sumo Deadlift (50% or 135/105) |
| Once done, complete 3 Rounds of: |
| 5X- BB Reverse Lunge (165/135) RL=1 |
| 5X- KB Pause Inclined Low Row (70/45’s) |
| 10X- DB Stiff Leg Deadlift (55/35’s) |
| 10X- DB Hammer Curl (35/25’s) |
| 20X- DB Snatch (55/35) RL=2 |
| 20X- Bird-dog RL=1 |
Monday 01/15/24- Workout
| L.B. Back Squat- Est. a 3RM or 4X8@RPE6. |
| *16 min cap. |
| Complete 50 Reps on each. |
| Bench Press (75% or 135/85) |
| DB Floor Chest Press (70/45’s) |
| Weighted Lunge Jump (55/35’s) RL=1 |
| Plate OH Sit-up (45/35) |
| *After completing each, do 15X on each: |
| Wall Ball (20/14) |
| Burpee |
| Bike or Row (cals) |
