Wednesday 11/08/23- Workout
| AMRAP in 8 min on each. Rest 3 min between. |
| C1: 8X on each. |
| Sumo Deadlift (135/105) |
| Burpee Over Bar |
| Sit-up |
| C2: 8X on each. |
| Wall Ball (20/14) |
| WB Core Twist RL=1 |
| Push-up (floor to lockout) |
| C3: 8X on each. |
| Single Arm KB Swing (45/35) RL=1 |
| Run 200Y |
| Starfish Sit-up RL=1 |
Tuesday 11/07/23- Workout
| Push Press- Est. a 1RM or 4X8@RPE6. |
| *15 min cap. |
| Complete 5 Rounds: |
| 8X- DB Bench Press (70/45’s) |
| 8X- KB Front Rack Squat (70/55’s) |
| 8X- TRX Skull Crusher |
| 45 sec- Wall Sit w/ WB Adductor Hold (20/14) |
| Run 200Y |
Monday 11/06/23- Workout
| Conventional Deadlift- Est. a 3RM or 4X8@RPE6. |
| *16 min cap. |
| Start on either circuit |
| C1: |
| 8X- Bulgarian Lunge (55/35’s) RL=1 |
| 15X- MB Hip Abduction RL=1 |
| C2: |
| 8X- BB Bent-over Row (135/105) |
| 15X- DB Bicep Curl (25/15’s) |
| EC: EMOM for 5 min: |
| 15 cal- Row |
Saturday 11/04/23- Workout
| Complete for time. Rest 3 min between circuits. |
| C1: 20-16-12-8. |
| DB Bench Press (55/35’s) |
| Jump Rope (X10) |
| C2: 20-16-12-8. |
| H.B. Back Squat (165/135) |
| Burpee |
| C3: 20-16-12-8. |
| DB Thruster (55/35’s) |
| Bike or Row (cals) |
