Wednesday 08/23/23- Workout
| AMRAP in 25 min. Start at 2 reps, climb by 2 each round. |
| Goblet Squat (55/35) |
| Hand Release Push-up |
| Sit-up |
| KB Swing (55/35) |
| Pull-up |
| V Sit-up |
Tuesday 08/22/23- Workout
| Sumo Deadlift- 4X3@80% or 4X10@RPE7. |
| *15 min cap. |
| Complete: 4X8 on each. Rest 1 min after set. |
| C1: |
| BB Inverted Row |
| Neg. DB Bicep Curl (25/15’s) |
| C2: |
| Bulgarian Lunge (55/35’s) |
| Neg. Stiff Leg Deadlift (55/35’s) |
| EC: For time: |
| 50X- DB Snatch (55/35) RL=2 |
Monday 08/21/23- Workout
| Bench Press- Est. a 3RM or 4X10@RPE7. |
| *16 min cap. |
| Complete 4 sets on each. Rest 1 min after set. |
| C1: |
| 8X- Neg. DB Incline Bench (70/45’s) |
| 12X- Pause DB Tricep Kick-back (15/10) RL=1 |
| 16X- DB Push Press (55/35’s) |
| C2: |
| 8X- BB Front Squat (165/135) |
| 12X- Stationary Lunge (35/25’s) RL=1 |
| 16 cal- Bike or Row |
Friday 08/18/23- Workout
| Buy in/out w/ 800Y Run |
| Then complete in order: |
| 25X- DB Thruster (55/35’s) |
| 50X- KB OH Tricep Ext (55/35) |
| 75X- Bench Press (185/135) |
| 50X- DB Side Arm Raise (25/15’s) |
| 25X- Burpee |
