Wednesday 03/22/23- Workout
| EMOM for 8 min on each. Rest 2 min after set. |
| E1: |
| 12X- DB Thruster (55/35’s) |
| E2: |
| 12 cal- Bike or Row |
| E3: |
| 120X- Jump Rope |
Tuesday 03/21/23- Workout
| Sumo Deadlift- 6X4@75% or 4X8@RPE7. |
| *16 min cap. |
| Start on either circuit. Complete 4 sets on each. Rest 1 min after set. |
| C1: |
| 5X- BB Reverse Lunge (165/125) RL=1 |
| 15X- Side Lying Hip Raise RL=1 |
| C2: |
| 5X- BB Inclined Row (135/105) |
| 15X- DB Hammer Curl (25/15’s) |
| C3: For time: 21-15-9 |
| KB Swing (55/35) |
| Burpee |
Monday 03/20/23- Workout
| Complete strength in any order: |
| H.B. Back Squat- Est. a 5RM or 4X8@RPE7 |
| Bench Press- 3X2@85% or 4X8@RPE7. |
| *24 min cap. |
| Start on either circuit. |
| C1: 3X15. Rest 1 min after set. |
| DB Side Arm Raise |
| DB Front Arm Raise |
| C2: 3X10. Rest 1 min after set. |
| Stationary Front Rack Lunge (55/35’s) RL=1 |
| Side Plank w/ Adductor Hold (30 sec) RL=1 |
| EC: For time: |
| 50 cal- Bike or Row |
Saturday 03/18/23- Workout
AMRAP on C1 and C2 in 8 min. 2 min rest between. C3 must be done last.
C1: 8X on each.
KB Swings (55/35)
DB Plank Row (25/15) RL=1
Row (cals)
KB Swings (55/35)
DB Plank Row (25/15) RL=1
Row (cals)
C2: 8X on each.
Skier Lunge Jump RL=1
Chin-up
Bike (cals)
Skier Lunge Jump RL=1
Chin-up
Bike (cals)
C3: Complete 50 reps on each in order. Rest as needed.
M.B. Hip Ext. RL=1
M.B. Hip Abduction RL=1
DB Bicep Curl (15/10’s)
DB Hammer Curl (15/10’s)
M.B. Hip Ext. RL=1
M.B. Hip Abduction RL=1
DB Bicep Curl (15/10’s)
DB Hammer Curl (15/10’s)
