Friday 11/24/23- Workout
| Thanksgiving 5K (The Buffet) |
| Run 1 Mile |
| 50X- Goblet Squats (55/35) |
| 40X- Push-ups (floor to lockout) |
| 30X- Weighted Sit-up (35/25) |
| 20X- Pull-ups |
| Run 1 mile |
| 50X- Goblet Squats (55/35) |
| 40X- Push-ups (floor to lockout) |
| 30X- Weighted Sit-up (35/25) |
| 20X- Pull-ups |
| 400Y-DB/KB Farmers Walk (55/35’s) |
| 1200M- Bike or Row |
Wednesday 11/22/23- Workout
| L.B. Back Squat- 4X5@65% or 4X12@RPE6. |
| *16 min cap. |
| Start on either circuit: |
| C1: 3 sets. Rest 90 sec after set. |
| 8X- Step-up (55/35’s) |
| 30 sec- Side Plank w/ Adductor Hold RL=1 |
| C2: AMRAP in 10 min: |
| 5X- Burpee |
| 10X- Goblet Squat (55/35) |
| 10X- Forward Lunge RL=1 |
Tuesday 11/21/23- Workout
| Bench Press- 5X8@65% or RPE5. |
| *15 min cap. |
| Start on any circuit. Complete: 15-12-9-6. Rest 60-90 sec after set. |
| C1: |
| Pull-up |
| Weighted Push-up (floor to lockout) (45/35) |
| C2: |
| DB Incline Bench Press (70/45’s) |
| BB Reverse Grip Bent-over Row (135/95) |
| C3: |
| DB Bicep Curl (35/25’s) |
| DB Skull Crusher |
Monday 11/20/23- Workout
| Conventional Deadlift- Est. a 1RM or 4X8@RPE6. |
| *16 min cap. |
| Complete 3 Rounds: |
| 5X- BB Reverse Lunge (165/125) RL=1 |
| 10 cal- Bike or Row |
| 10X- DB Stiff Leg Deadlift (70/55’s) |
| 10 cal- Bike or Row (cals) |
| 15X- Side Lying Hip Raise RL=1 |
