Thursday 12/14/23- Workout
| Bench Press- 6X5@70% or RPE6. |
| *16 min cap. |
| Complete 3 Rounds: |
| 15X- BB Floor Chest Press (165/115) |
| 25X- Sit-up |
| 1 min- KB Front Rack Hold (55/35’s) |
| 25X- Sit-up |
| 15X- Pause DB Tricep Kick-back (15/10) RL=1 |
| EC: EMOM for 5 Min: |
| 100X- Jump Rope |
| 5X- Burpee |
Wednesday 12/13/23- Workout
| Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set. |
| C1: |
| BB Reverse Grip Inverted Row |
| TRX High Row |
| C2: |
| DB Inclined Preacher Curl (25/15’s) |
| DB Hammer Curl |
| C3: |
| DB Lat Pull-over (70/45) |
| TB Reverse Fly |
| EC: 3 Rounds. |
| 10X- BB Core Roll-out |
| 30 sec- Side Plank |
Tuesday 12/12/23- Workout
| Start on either strength movement: 3X3@75% or 3X8@RPE6. |
| Sumo Deadlift |
| L.B. Back Squat |
| *24 min cap. |
| Complete 3 Rounds: |
| 15X- Stationary Lunge (35/25) RL=1 |
| 10 cal- Bike |
| 15X- Single Leg Hip Thrust (35/25) RL=1 |
| 10 cal- Row |
| 15X- TRX Hamstring Curl |
Monday 12/11/23- Workout
| Tempo Bench Press- 5X3 Build to RPE10 or 4X8@RPE5. |
| *16 min cap. 3-3-1 tempo. |
| Start on any circuit. Complete 3 sets on each. Rest 90 sec after set. |
| C1: 15X on each. |
| BB Landmine Press (35/25) |
| Alt. DB Side Arm Raise (15/10’s) |
| C2: 10X on each. |
| DB Incline Bench Press (70/40’s) |
| Diamond Push-up |
| C3: 3 Rounds for time: |
| 10X- Single Arm Push Press (35/25) |
| 10 cal- Bike or Row |
