Tuesday 08/29/23- Workout
| Bench Press- 5X1 Build to RPE10 or 4X12@RPE6. |
| *15 min cap. |
| Start on either circuit: |
| C1: 3 sets. Rest 60-90 sec after set. |
| 8X- DB Incline Bench (70/45’s) |
| AMRAP- Dropset DB Incline Bench (35/25’s) |
| C2: 3 Rounds. No rest. |
| Run 400Y |
| 10X- DB Thruster (55/35’s) |
| 20X- Push-up (floor to lockout) |
Monday 08/28/23- Workout
| Sumo Deadlift- Est. a 5RM or 4X8@RPE7. |
| *16 min cap. |
| Start on either circuit: |
| C1: EMOM for 10 min: |
| 8X- Front Squat (60% or 135/95) |
| C2: 3 Rounds. Rest 1 min after set. |
| 10X- Kneeling Plate Core Twist (35/25) RL=1 |
| 30 sec- Weighted Plank (35/25) |
| 30 sec- Weighted Leg Raise Hold (35/25) |
Friday 08/25/23- Workout
| Front Squat- 3X2@80% or 4X8@RPE7. |
| *15 min cap. |
| Complete 4 sets on each. Rest 1 min after set. |
| C1: |
| 8X- Neg. DB Incline Hamstring Curl (35/25) |
| 12X- MB Hip Abduction RL=1 |
| C2: |
| 8X- Pause TRX Low Row |
| 12X- DB Hammer Curl (25/15’s) |
| EC: For time: |
| 50 cal- Bike or Row |
Thursday 08/24/23- Workout
| Bench Press- 3XAMRAP@60% or (135/75) |
| *16 min cap. |
| Complete: 8-10-12-10-8. |
| DB Floor Chest Press (70/45’s) |
| TRX Skull Crusher |
| BB Landmine Press (45/35) RL=1 |
| Run 200Y |
