Friday 11/03/23- Workout
| Complete 8 Rounds. 8X on each. |
| Conventional Deadlift (65% or 135/105) |
| Bike (cals) |
| Chin-up |
| Row (cals) |
| KB Swing (100/70) |
Thursday 11/02/23- Workout
| Complete in order: |
| 75X- BB Floor Chest Press (185/115) |
| 75X- DB Incline Bench Press (70/40’s) |
| 60X- DB Skull Crusher (25/15’s) |
| 60X- Diamond Push-up |
| 45X- Floor Seated DB OHP (35/25’s) |
| 45X- Burpee |
| EC: 3X15. No rest. |
| Crunch |
| Leg Raise |
| Hollow Hold (30 sec.) |
Wednesday 11/01/23- Workout
| H.B. Back Squat- Est a 3RM or 4X8@RPE6. |
| *16 min cap. |
| Complete 3 Rounds: |
| 8X- Step-up (55/35) RL=1 |
| 8X- Deficit DB Sumo Deadlift (100/70) |
| 8 cal- Bike or Row |
| 16X- Banded Adductor Lunge RL=1 |
| 16X- M.B. Skier Lunge Jump RL=1 |
| 16X- Wall Ball (20/14) |
Tuesday 10/31/23- Workout
| Conventional Deadlift- 6X2@80% or 5X8@RPE6. |
| *16 min cap. |
| Start on either circuit: |
| C1: 4X8. Rest 60-90 sec after set. |
| Pull-up |
| Wall Braced DB Bicep Curl (35/25’s) |
| C2: 4X8. Rest if needed. |
| DB Plank Row (35/25) RL=1 |
| 1 min- KB Farmers Hold (100/70’s) |
| Bike or Row (cals) |
| EC: For time: 4X8. |
| DB Snatch (55/35) RL=1 |
| TTB |
