Friday 08/11/23- Workout
| Neg. Bench Press- 5X8@RPE8 or RPE5. |
| *16 min cap. 3 sec neg. |
| Start on either circuit: |
| C1: 4X8. Rest 1 min after set. |
| Alt. DB Incline Bench (55/35’s) RL=1 |
| Alt. One Arm Elevated Push-up RL=1 |
| Pause DB Tricep Kick-back (25/15) RL=1 |
| C2: 4X8. Rest 1 min after set. |
| BB Front Rack Lunge (115/85) RL=1 |
| Squat Hold (1 Min) |
Thursday 08/10/23- Workout
| Start on any circuit. Complete 4 sets on each. Rest 1 min after set. |
| C1: |
| 8X- Neg. DB Reclined Bicep Curl (25/15’s) |
| AMRAP- DB Hammer Curl |
| C2: |
| 8X- Pause BB Reverse Grip Bent-over Row (135/105) |
| AMRAP- TRX High Row |
| C3: |
| 1 min- Hang From Rig |
| AMRAP- TB Reverse Fly |
| EC: |
| 50X- Bird-dog RL=1 |
| 50X- Superman |
Wednesday 08/09/23- Workout
| EMOM for 6 min on each. Rest 2 min between. |
| C1: 8X. |
| Bike or Row (cal) |
| Wall Ball (20/14) |
| C2: 8X. |
| DB Thruster (55/35’s) |
| Starfish Sit-up RL=1 |
| C3: 8X. |
| KB Swing (55/35) |
| TTB |
Tuesday 08/08/23- Workout
| Complete strength in any order: |
| Pause Front Squat- 3X3@75% or 3X8@RPE5. |
| Bench Press- 4X2@80% or 3X8@RPE5. |
| *25 min cap. |
| Complete: 21-15-9. |
| Weighted Push-up (45/35) |
| Weighted Jump Squat (55/35’s) |
| DB Sit-up (35/25) |
| Burpee |
