Monday 09/25/23- Workout
| Sumo Deadlift- Est. a 1RM or 4X10@RPE6. |
| *16 min cap. |
| Complete 4 Rounds: |
| 4X- BB Reverse Lunge (165/115) RL=1 |
| 8X- Stiff Leg Deadlift (70/55’s) |
| 12X- Pause MB Hip Abduction RL=1 |
| 16 cal- Bike or Row |
Friday 09/22/23- Workout
| Buy in/out with 800Y Run. Then complete 3 sets on each circuit. Rest 90 sec after set. |
| C1: |
| 8X- DB Inclined Reverse Fly (25/15’s) |
| AMRAP- DB Inclined High Row (25/15’s) |
| C2: |
| 8X- Single Arm TRX Low Row RL=1 |
| AMRAP- Pause BB Bent-over Row (115/85) |
| C3: |
| 8X- DB Bicep Curl (25/15’s) |
| AMRAP- KB Hammer Curl (55/35) |
Thursday 09/21/23- Workout
| AMRAP in 8 min on each. Rest 2 min between. |
| C1: 8X on each. |
| Bike or Row (cals) |
| Wall Ball (20/14) |
| TTB |
| C2: 8X on each. |
| Conventional Deadlift (135/105) |
| DB Snatch (55/35) RL=2 |
| BB Core Roll-out |
| C3: 8X on each. |
| Run 200Y |
| Plate Core Twist (45/35) RL=1 |
| Plate OH Sit-up |
Wednesday 09/20/23- Workout
| BB Push Press- 5X5 Build to RPE10 or 4X10@RPE6. |
| *15 min cap. |
| Complete 3X10 on each. Rest 90 sec after set. |
| C1: |
| Pause DB Inclined Tricep Kick-back (15/10’s) |
| TRX Skull Crusher |
| C2: |
| DB Floor Chest Press (70/45’s) |
| Pause Push-up |
| C3: For time: 21-15-9. |
| Bike or Row (cals) |
| Burpee |
