Friday 12/29/23- Workout
| Start on any circuit. Complete 12-10-8-6 on each. Rest 1 min after set. |
| C1: |
| Chin-up |
| DB Bench Press (70/45’s) |
| C2: |
| Dual DB Tricep OH Ext. (35/25’s) |
| Dual DB Tricep Skull Crusher |
| C3: |
| TRX Bicep Curl |
| KB Hammer Curl (55/35) |
| C4: For time: |
| DB Push Press (35/25’s) |
| DB Plank Row RL=1 |
| Burpee |
Thursday 12/28/23- Workout
| L.B. Back Squat- 5X5@75% or 4X8@RPE7. |
| *16 min cap. |
| Complete 5 Rounds on each as quick as possible. Rest 2-3 min after circuit. |
| C1: 10X on each. |
| Step-up RL=1 |
| Sit-ups |
| C2: 10X on each. |
| Goblet Squat (55/35) |
| Bicycle RL=1 |
| C3: 10X on each. |
| Bike or Row (cals) |
| V Sit-up |
Wednesday 12/27/23- Workout
| Pause Bench Press- 4X8@60% or RPE5. |
| *15 min cap. 3 sec pause. |
| Complete 3 Rounds: |
| 10X- BB Incline Bench Press (165/105) |
| 15X- Push-up (Floor to Lockout) |
| 10X- DB Tricep Kick-back (25/15) RL=1 |
| 15X- Push-up (Floor to Lockout) |
| 10X- Seated DB OHP (35/25’s) |
Tuesday 12/26/23- Workout
| Sumo Deadlift- Est. a 5RM or 4X8@RPE7. |
| *16 min cap. |
| Complete 3X10 on each. Rest 90 sec after set. |
| C1: |
| BB Reverse Lunge (135/105) RL=1 |
| Pause Side Lying Hip Raise RL=1 |
| C2: |
| Inclined Low Row (55/35’s) |
| Pause Inclined A’s (15/10’s) |
| C3: 4 Rounds for time: |
| 400M- Bike or Row |
| 10X- Single Arm KB Swing (45/35) RL=1 |
| 10X- Kneeling Lunge KB Core Twist RL=1 |
