Tuesday 04/25/23- Workout
| Bench Press- 3X3@80% & 3X1@RPE10 or 5X10@RPE7. |
| *16 min cap. |
| Complete in order: |
| C1: 75X on each. |
| DB Incline Bench (70/45’s) |
| Pull-up |
| C2: 60X on each. |
| Push-up (floor to lockout) |
| BB Bent-over Row (135/105) |
| C3: 45X on each. |
| DB Skull Crusher (35/25’s) |
| DB Hammer Curl (35/25’s) |
Monday 04/24/23- Workout
| H.B. Back Squat- Est. a 1RM or 5X8@RPE7. |
| *16 min cap. |
| Complete: 12-10-8-6. |
| Stationary Lunge (55/35’s) RL=1 |
| Weighted Jump Squat (55/35’s) |
| Burpee Over Box |
| Bike or Row (cals) |
Friday 04/21/23- Workout
| Complete 5 Rounds: |
| 5X- Sumo Deadlift (315/265) |
| 5X- DB Snatch (55/35) RL=1 |
| 5X- Chin-up |
| 5X- DB Snatch (55/35) RL=1 |
| 1 min- Farmers Hold (70/55’s) |
| EC:For time: |
| 50X- Burpees |
Thursday 04/20/23- Workout
| BB Push Press- 5X5@65% or RPE5. |
| *15 min cap. |
| Complete 4 Rounds: |
| 15X- BB Close Grip Bench (135/105) |
| 15X- DB Floor Chest Press (70/45’s) |
| 45 sec- KB OH Hold (55/35’s) |
| 15X- Push-up (Hand Release) |
| EC: For time: |
| 50 cal- Bike or Row |
