Saturday 01/13/24- Workout
AMRAP on each circuit in 10 min. Rest 3 min between.
Start at 2 reps, climb by 2 each round:
C1:
BB Bench Press (135/105)
KB Goblet Squat (55/35)
Burpee
C2:
Push-up (Hand Release)
Stationary Lunge (35/25’s)
Wall Ball (20/14)
EC: 100X on each in order:
Crunches
Bicycle RL=1
Friday 01/12/24- Workout
| Complete 5 Rounds: |
| 1 Min- BB Farmers Hold (185/155) |
| 15X- Deficit KB Sumo Squat (100/70) |
| 10X- TRX High Row |
| 15X- M.B. Side Lying Clamshell RL=1 |
| 10X- Inclined Plate Reverse Fly (15/10’s) |
| 15 cal- Bike or Row |
| 10X- Wall Neg. DB Bicep Curl (25/15’s) |
Thursday 01/11/24- Workout
| L.B. Back Squat- 3X5&1XAMRAP@70% or RPE5. |
| *16 min cap. |
| Complete 3 Rounds: |
| 10X- Single Arm Landmine Press (45/35) RL=1 |
| 15X- Sprinter Lunge RL=1 |
| 10X- DB Side Arm Raise (25/15’s) |
| 15X- Side Lunge RL=1 |
| 10X- Inclined Neg. DB Tricep Kick-back (25/15’s) |
Wednesday 01/10/24- Workout
| AMRAP in 5 min on each. Rest 2 min between. |
| C1: 8X on each. |
| Step-up RL=1 |
| Burpee |
| C2: 8X on each. |
| KB Swing (55/35) |
| Starfish Sit-up RL=1 |
| C3: 8X on each. |
| Wall Ball (20/14) |
| WB Core Twist RL=1 |
| C4: 8X on each. |
| Bike or Row (cals) |
| DB Push Press (35/25’s) |
