Tuesday 09/19/23- Workout
| Complete 6 Rounds: |
| 5X- Sumo Deadlift (275/245) |
| 10X- Bar Facing Burpee |
| 5X- Pull-up (RPE10) |
| 10X- KB Swing (70/55) |
| 5X- DB Bicep Curl (35/25’s) |
Monday 09/18/23- Workout
| Front Squat- Est. a 1RM or 5X8@RPE7. |
| *16 min cap. |
| Start on either circuit: |
| C1: 3 sets. Rest 90 sec after set. |
| 5X- BB Incline Bench Press (165/105) |
| AMRAP- Dropset BB Incline Bench Press (115/75) |
| C2: 3 sets. Rest 1 min after set. |
| 10X- Goblet Squat (70/55) |
| 20X- Sprinter Lunge RL=1 |
| C3: 3 sets. Rest 1 min after set. |
| 10X- DB Side Arm Raise (25/15’s) |
| 10X- Plate Truck Driver (35/25) RL=1 |
Friday 09/15/23- Workout
| Complete 50 Reps on each. |
| Sumo Deadlift (50% or 135/105) |
| DB Inclined High Row (55/35’s) |
| Platform Reverse Lunge (35/25’s) RL=1 |
| BB Inverted Row |
| Side Lying Hip Raise RL=1 |
| TRX Bicep Curl |
| *After completing each one, do: |
| 15X- Sit-ups |
| 15X- Leg Raise |
| 15X- Bicycle RL=1 |
Thursday 09/14/23- Workout
| H.B. Back Squat- 3X5@65% or 3X10@RPE6. |
| *14 min cap. |
| Start on either circuit: |
| C1: 4X10. Rest 1 min after set. |
| BB Strict OHP (95/65) |
| DB OH Tricep Ext (25/15’s) |
| DB Skull Crusher (25/15’s) |
| C2: 4 Rounds. Rest if needed. |
| 30 sec- Side Plank w/ Adductor Hold RL=1 |
| 15X- Wall Ball (20/14) |
| Run 400Y |
