Tuesday 07/25/23- Workout
| Bench Press- Est. a 10RM or 5X8@RPE7 |
| *15 min cap. |
| Start on either circuit. Complete: 12-10-8-6. Rest 1 min after set. |
| C1: |
| DB Incline Bench (70/40’s) |
| Pause Push-up |
| C2: |
| TB Tricep Ext. |
| KB Skull Crusher (55/35) |
| C3: |
| DB Side Arm Raise (25/15’s) |
| DB Front Arm Raise |
Monday 07/24/23- Workout
| Conventional Deadlift- Est. a 1RM or 4X10@RPE6. |
| *16 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 6X- Bulgarian Lunge (55/35’s) |
| 12X- BB Stiff Leg Deadlift (135/105) |
| C2: 4 sets. Rest 1 min after set. |
| 6X- TRX Inverted Row |
| 12X- DB Bent-over Reverse Fly (15/10’s) |
| 12X- DB Hammer Curl (25/15’s) |
| EC: For time: |
| 1000M- Row |
Friday 07/21/23- Workout
| Front Squat- 3X5@60% or RPE5. |
| *14 min cap. |
| Start on any circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 5X- Platform Reverse Lunge (55/35’s) RL=1 |
| 15X- MB Hip Abduction RL=1 |
| C2: 4 sets. Rest 1 min after set. |
| 10X- Weighted Squat Jump (55/35’s) |
| 30 sec- Side Plank Adductor Hold |
| C3: 4X. |
| 100Y- Sprint |
| 100Y- Walk |
Thursday 07/20/23- Workout
| AMRAP in 5 min on each. Rest 2 min between: |
| C1: 5X on each. |
| Bike or Row (cal) |
| DB Thruster (35/25’s) |
| C2: 5X on each. |
| Burpee Over Box |
| V Sit-up |
| C3: 5X on each. |
| Run 200Y |
| Startfish Sit-up RL=1 |
| EC: |
| 50X- TB Press-out RL=1 |
| 2 min- Side Plank RL=1 (breakup as needed) |
