Tuesday 12/05/23- Workout
| Bench Press- Est. a 10RM or 5X8@RPE7. |
| *16 min cap. |
| Start on either circuit. |
| C1: 3 sets. Rest 90 sec after set. |
| 5X- BB Incline Bench Press (165/105) |
| AMRAP- Dropset BB Incline Bench (135/75) |
| C2: AMRAP in 15 Min. 8X on each. |
| DB Push Press (55/35’s) |
| Hand Release Push-up |
| Bike or Row (cals) |
Monday 12/04/23- Workout
| Sumo Deadlift- Est. a 10RM or 5X8@RPE7 |
| *16 min cap. |
| Complete 3 sets on each. Rest 90 sec after set. |
| C1: |
| 5X- Bulgarian Lunge (70/55’s) |
| 1 Min- MB Wall Sit Clamshell’s |
| C2: |
| 5X- Braced DB Bent-over Row (70/55) RL=1 |
| 1 Min- Farmers Hold (100/70’s) |
| C3: For time: 10-9-8…1 |
| DB Snatch (55/35) RL=1 |
| Sit-up |
Saturday 12/02/23- Workout
| Partner WOD for time: |
| C1: 4 Rounds each. |
| 10X- Sumo Deadlift (135/105) |
| 5X- Burpee |
| *Partner performs Farmers Hold (55/35’s) |
| C2: 4 Rounds each. |
| 10X- Chin-up |
| 5X- Burpee |
| *Partner performs Farmers Hold (55/35’s) |
| C3: 4 Rounds each. |
| 10X- BB Push Press (95/75) |
| 5X- Burpee |
| *Partner performs Farmers Hold (55/35’s) |
Friday 12/01/23- Workout
| Pause L.B. Back Squat- 3X5@65% or RPE5. |
| *15 min cap. 3 sec pause. |
| Complete 3 Rounds: |
| 10X- KB Suitcase Row (55/35) RL=1 |
| 30 sec- ISO. Bird-dog RL=1 |
| 10X- DB Hammer Curl (35/25’s) |
| 1 Min- ISO. Superman |
| 10X- Pause DB Bent-over Reverse Fly (15/10’s) |
| EC: |
| 50 cal- Row |
