Tuesday 08/01/23- Workout
| Sumo Deadlift- 3X5@65% or 4X12@RPE6. |
| *14 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 5X- BB Reverse Lunge (135/105) RL=1 |
| 15X- MB Squatted Side Step RL=1 |
| C2: 4 sets. Rest 1 min after set. |
| 5X- Alt. Inclined Low Row (55/35’s) RL=1 |
| 15X- DB Bicep Curl (25/15’s) |
| EC: 3 Rounds for time: |
| 10X- TTB |
| 10X- DB Snatch (55/35) RL=1 |
Monday 07/31/23- Workout
| Bench Press- Est. a 5RM or 4X12@RPE6. |
| *16 min cap. |
| Start on either circuit: |
| C1: 5X8. Rest 1 min after set. |
| Front Squat (60% or 135/105) |
| Bike or Row (cals) |
| C2: 5X8. Rest 1 min after set. |
| DB OHP (35/25’s) |
| Alt. DB Bench Press (55/35’s) RL=1 |
Friday 07/28/23- Workout
| Pause Bench Press- 3X3@75% or 4X8@RPE6. |
| *15 min cap. 3 sec pause. |
| Complete 3 Rounds: |
| 1X- Push-up Ladder |
| *1st=10X, 2nd=20X, 3rd=30X |
| *Carry Plate OH (45/35) |
| 15X- DB Tricep Kick-back (15/10) RL=1 |
| Run 400Y |
Thursday 07/27/23- Workout
| Front Squat- 6X3@70% or 4X10@RPE7. |
| *16 min cap. |
| Start on either circuit: |
| C1: 3 sets. Rest 1 min after set. |
| 1 Min-Wall Sit |
| 20X- Split Leg Lunge Jump RL=1 |
| C2: AMRAP in 10 min: |
| 100X- Jump Rope |
| 20X- Mountain Climber RL=1 |
| Run 200Y |
