Tuesday 05/09/23- Workout
| Bench Press- Est. a 1RM or 5X8@RPE7. |
| *16 min cap. |
| Start on either circuit. Complete 4 sets on each. Rest 1 min after set. |
| C1: |
| 5X- L.B. Back Squat (65% or 135/105) |
| 20X- Sprinter Lunge RL=1 |
| C2: |
| 5X- Seated DB OHP (55/35’s) |
| 10X- DB Skull Crusher (35/25’s) |
| 20X- Push-up (floor to lockout) |
| EC: |
| Run 1 mile |
Monday 05/08/23- Workout
| Sumo Deadlift- Est. a 1RM or 5X8@RPE7 |
| *16 min cap. |
| Complete 4 sets on each. Rest 1 min after set. |
| C1: |
| 5X- DB Incline Low Row (70/55’s) |
| 10X- TRX Bicep Curl |
| C2: |
| 5X- Pause BB Hip Thrust (RPE10) |
| 1 Min- Banded Wall Sit Clamshells |
| C3: For time: 21-15-9. |
| KB Swings (70/55) |
| Burpees |
Saturday 05/06/23- Workout
| Start on any circuit. Complete 4 sets on each. Rest 1 min after set. |
| C1: |
| 8X- DB Inclined Preacher Curl (25/15’s) |
| AMRAP- DB Hammer Curl |
| C2: |
| 8X- Braced DB Bent-over Row (55/35) RL=1 |
| AMRAP- DB Bent-over Reverse Fly (25/15’s) |
| C3: 4X8. No rest. |
| DB Snatch (55/35) RL=1 |
| BB Core Roll-out |
| BB Lateral Jump-over RL=1 |
| Bike or Row (cals) |
Friday 05/05/23- Workout
| Start on any circuit. Complete 3 sets on each. Rest 1 min after set. |
| C1: |
| 8X- BB Incline Bench (165/105) |
| AMRAP- Push-ups |
| C2: |
| 8X- DB Tricep Kick-back (25/15’s) |
| AMRAP- DB Tricep Skull Crusher (25/15’s) |
| C3: |
| 8X- DB Front Arm Raise (25/15’s) |
| AMRAP- DB OHP (25/15’s) |
| C4: No rest. |
| 8X- TTB |
| 8X- Ceiling Touch |
| Hollow Hold (30 sec) |
