Wednesday 10/11/23- Workout
| Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set. |
| C1: |
| TRX High Row |
| Pause DB Hammer Curl (25/15’s) |
| C2: |
| BB Reverse Grip Bent-over Row (115/85) |
| Pause Reclined DB Bicep Curl (25/15’s) |
| C3: AMRAP in 10 min. 8X on each. |
| KB Swing (55/35) |
| Sit-up |
| Bike or Row (cals) |
Tuesday 10/10/23- Workout
| Pause H.B. Back Squat- 5X3@70% or 4X8@RPE5. |
| *16 min cap. 3 sec pause. |
| Complete 4 Rounds: |
| 8X- BB Push Press (135/95) |
| 10X- DB Bench Press (70/45’s) |
| 12X- KB OH Tricep Ext (70/45) |
| 14X- Starfish Sit-up RL=1 |
| Run 200Y |
Monday 10/09/23- Workout
| Conventional Deadlift- Est. a 10RM or 5X8@RPE5. |
| *16 min cap. |
| Complete 3 sets on C1&C2. Rest 1 min after set. |
| C1: |
| 5X- Pull-up (RPE10) |
| 15X- DB Lat Pull-over (70/55) |
| C2: |
| 5X- Platform Reverse Lunge |
| 15X- MB Straight Leg Side Step RL=1 |
| C3: 5 Rounds for time: |
| 5X- BB Suitcase Deadlift (115/85) RL=1 |
| 5X- Single Leg Burpee Over Bar RL=1 |
Friday 10/06/23- Workout
| Bench Press- 3X5@65% or RPE5, & 1XAMRAP. |
| *16 min cap. |
| Complete 3 Rounds: |
| 10X- BB Incline Bench (165/105) |
| 20X- Plate Bear Hug Squat (45/35) |
| 10X- DB Floor Chest Press (70/45’s) |
| 20X- Plate Bear Hug Squat (45/35) |
| 10X- DB Tricep Kick-back (25/15) RL=1 |
