Tuesday 01/09/24- Workout
| Bench Press- Est. a 3RM or 4X12@RPE6. |
| *16 min cap. |
| Complete all reps before moving on: |
| 60X- Pull-up |
| 60X- DB Incline Bench Press (70/45’s) |
| 45X- Braced DB Bent-over Row (55/35) RL=1 |
| 45X- DB Strict OHP (35/25’s) |
| 30X- DB Bicep Curl (35/25’s) |
| 30X- KB Tricep Skull Crusher (70/45) |
Monday 01/08/24- Workout
| Sumo Deadlift- Est. a 3RM or 4X12@RPE6. |
| *16 min cap. |
| Start on any circuit. Complete 3X15 on each. Rest 1 min after set. |
| C1: |
| M.B. Hip Ext RL=1 |
| M.B. Hip Abduction RL=1 |
| C2: |
| Alt. TRX Hamstring Curl RL=1 |
| Single Leg Deadlift (35/25) RL=1 |
| C3: |
| Bike or Row (cals) |
| Sit-up to Jump Squat |
Saturday 01/06/24- Workout
Partner WOD for time. Complete: 15-12-9-6 on each. Start on any circuit.
C1:
DB Bench Press (55/35’s)
*Partner Holds Plate OH (45/35)
C2:
Chin-up
*Partner does Farmers Hold (70/55’s)
C3:
Wall Ball (20/14)
*Partner Holds V-sit
C4:
Bike or Row (cals)
*Partner Holds Plank
Friday 01/05/24- Workout
| Tempo L.B. Back Squat- 4X5@75% or RPE5. |
| *16 min cap. 3-3-1 tempo. |
| Start on either circuit: |
| C1: 4 sets. Rest 90 sec after set. |
| 8X- Stationary Lunge (55/35’s) RL=1 |
| 1 Min- Close Stance Wall Sit |
| C2: 4 sets. Rest 90 sec after set. |
| 8X- BB Suitcase Deadlift (135/105) RL=1 |
| 1 Min- Weighted Hip Bridge (55/35) |
| EC: 3 Rounds for time: |
| 50X- Box Toe Tap RL=1 |
| 50X- Jump Rope |
| 50X- Crunches |
