Monday 09/04/23 LABOR DAY- Workout (CLASS @ 8:00A & 9:00A ONLY)
| Complete for time: |
| C1: 3 Rounds: |
| 10X- Conventional Deadlift (185/155) |
| 10X- Burpee Over Bar |
| C2: 3 Rounds: |
| 10X- DB Floor Chest Press (70/55’s) |
| 10X- Wall Ball Burpee (20/14) |
| C3: 3 Rounds: |
| 10X- Pull-up |
| 10X- Burpee Over Box |
| *Run 400Y after completing each circuit. |
Friday 09/01/23- Workout
| Start on any circuit. Complete: 21-15-9 on each. |
| C1: |
| DB Bench Press (70/45’s) |
| BB Bent-over Row (135/95) |
| C2: |
| Pull-up |
| Push-up |
| C3: |
| DB Hammer Curl (35/25’s) |
| DB Tricep Skull Crusher (35/25’s) |
| *Every 3 min, stop and do 5 Burpee’s |
Thursday 08/31/23- Workout
| Start on any circuit. Complete 4 sets on each. Rest 1 min after set. |
| C1: |
| 8X- Pause BB Hip Thrust (185/165) |
| 12X- MB Squatted Side Step RL=1 |
| C2: |
| 8X- KB Stiff Leg Deadlift (70/55’s) |
| 12X- TRX Box Hamstring Curl |
| C3: |
| 8X- Goblet Squat (70/55) |
| 12X- Split Leg Lunge Jump RL=1 |
Wednesday 08/30/23- Workout
| Start on any circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 5X- Pause Chin-up |
| AMRAP- DB Bicep Curl (25/15’s) |
| C2: 4 sets. Rest 1 min after set. |
| 5X- Pause BB Inclined Low Row (135/95) |
| AMRAP- Plate Hammer Curl (45/35) |
| C3: 3 sets. Rest 1 min after set. |
| 100Y- Single Farmers Walk (70/55) |
| Run 200Y |
| 100Y- Single Farmers Walk (70/55) |
