Monday 10/16/23- Workout
| H.B. Back Squat- Est. a 5RM or 4X8@RPE5. |
| *16 min cap. |
| Start on either circuit. Complete 4 Rounds. Rest 90 sec after set. |
| C1: |
| 5X- Bench Press (205/135) |
| 1 Min- Plank Push-up |
| C2: |
| 5X- Step-up (70/55’s) RL=1 |
| 1 Min- Squat |
| EC: For time: |
| 50X- Burpee |
Saturday 10/14/23- Workout
| Complete: 15-12-9-6 on each. |
| C1: |
| Bench Press (165/115) |
| Wall Ball (20/14) |
| C2: |
| Bent-over Row (115/85) |
| Burpee Over Bar |
| C3: |
| H.B. Back Squat (185/135) |
| DB Snatch (55/35) RL=2 |
| *After each circuit, do 50X Sit-ups & Hanging Knee Raise. |
Friday 10/13/23- Workout
| Conventional Deadlift- 5X2@80% or 4X10@RPE5. |
| *16 min cap. |
| Complete 4 Rounds: |
| 8X- Single Leg Stand-up (35/25) RL=1 |
| 30 sec- Side Plank RL=1 |
| 8X- Side Lunge (35/25) RL=1 |
| 30 sec- Hollow Hold |
| 8X- Single Leg Deadlift (35/25) RL=1 |
Thursday 10/12/23- Workout
| BB Strict OHP- Est. a 5RM or 4X8@RPE6. |
| *14 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 90 sec after set. |
| 8X- DB Incline Bench Press (70/40’s) |
| AMRAP- TB Tricep Ext. |
| C2: 4 Rounds. |
| 8X- DB Thruster (55/35’s) |
| 8X- Weighted Push-up (45/35) (floor to lockout) |
| Run 400Y |
