Monday 08/07/23- Workout
| Sumo Deadlift- 6X3@75% or 5X10@RPE5. |
| *16 min cap. |
| Complete: 20-16-12-8. |
| Pull-up |
| DB Snatch (55/35) RL=2 |
| Platform Reverse Lunge (55/35’s) RL=2 |
| DB Hammer Curl (35/25’s) |
| Run 400Y |
Friday 08/04/23- Workout
| Front Squat- Est. a 10RM or 5X8@RPE6. |
| *15 min cap. |
| Start on either circuit. Complete: 6-8-10-8-6. Rest 1 min after set. |
| C1: |
| Single Leg DB Hip Thrust (55/35) RL=1 |
| Stationary Lunge (55/35) RL=1 |
| C2: |
| BB Inverted Row |
| DB Bent-over Reverse Fly (25/15’s) |
| DB Hammer Curl (35/25’s) |
Thursday 08/03/23- Workout
Bench Press- 5X2@80% or 4X8@RPE7.
*16 min cap.
Complete 4 Rounds:
8X- BB Floor Chest Press (205/135)
8X- DB Incline Bench (70/40’s)
12X- KB OH Tricep Ext. (55/35)
12X- KB Skull Crusher (55/35)
EC: For time:
50X- Burpee
Wednesday 08/02/23- Workout
| Complete: 20-16-12-8. |
| Run (800Y-600Y-400Y-200Y) |
| BB Push Press (95/75) |
| Sit-up |
| Bent-over Row (95/75) |
| DB Core Twist (35/25) RL=1 |
| Wall Ball (20/14) |
| BB Core Roll-out |
