Friday 10/20/23- Workout
| H.B. Back Squat- 3X3@75% & 1XAMRAP or 4X10@RPE6. |
| *16 min cap. |
| Complete 3 Rounds on each. Rest 1 min aftet set. |
| C1: |
| 20X- Declined Hamstring Curl (35/25) |
| 20X- Stationary Lunge (35/25) RL=1 |
| C2: |
| 20X- Pause M.B. Hip Ext. |
| 20X- Pause M.B. Hip Abduction |
| EC: For time: 21-15-9. |
| DB Thruster (35/25’s) |
| KB Swing (55/35) |
Thursday 10/19/23- Workout
| Start on any circuit. Complete 4 sets on each. Rest 90 sec after set. |
| C1: |
| 8X- BB Inverted Row |
| AMRAP- Plate Bent-over Reverse Fly (15/10’s) |
| C2: |
| 8X- DB Bicep Curl (25/15’s) |
| AMRAP- DB Hammer Curl |
| C3: No rest. |
| Run 800Y-600Y-400Y-200Y |
| 10X- Decline Leg Raise |
| 10X- Ceiling Touch |
| 10X- V Sit-up |
Wednesday 10/18/23- Workout
| BB Push Press- Est. a 5RM or 4X10@RPE5. |
| *15 min cap. |
| Start on either circuit. Complete 4 sets on each. |
| C1: |
| 15X- DB Incline Bench Press (55/35’s) |
| 15X- TRX Skull Crusher |
| 15X- DB Side Arm Raise (25/15’s) |
| C2: |
| Run 200Y w/ WB (20/14) |
| 20X- WB Core Twist RL=1 |
| 20X- Push-up (floor to lockout) |
Tuesday 10/17/23- Workout
| Conventional Deadlift- 3X3@75%, 3X1@85% or 5X10@RPE6. |
| *16 min cap. |
| Complete: 12-10-8-6. |
| Pull-up |
| Pause DB Hip Thrust (70/55’s) |
| Bike (cals) |
| Pause BB Bent-over Row (115/85) |
| Neg. BB Stiff Leg Deadlift |
| Row (cals) |
