Monday 03/13/23- Workout
| H.B. Back Squat- 4X3@80% or 4X12@RPE6. |
| *15 min cap. |
| Complete 4 rounds: |
| 6X- Sumo Deadlift (315/275) |
| 400M- Bike |
| 6X- Bulgarian Lunge (55/35’s) |
| 400M- Row |
| 6X- Step-up (55/35’s) RL=1 |
Friday 03/10/23- Workout
| Complete strength in any order: |
| Bench Press- 5X2@80% or 4X10@RPE6. |
| Pause Sumo Deadlift- 4X5@60% or RPE5. |
| *24 min cap. |
| Complete 3 Rounds: |
| 10X- BB Incline Bench (165/115) |
| 10X- DB Stiff Leg Deadlift (70/55’s) |
| 15X- DB Skull Crusher (35/25’s) |
| 15X- M.B. Squatted Side Step RL=1 |
| EC: For time: 21-15-9. |
| Wall Ball (20/14) |
| Bike or Row (cals) Burpee |
Thursday 03/09/23- Workout
| Start on any circuit. Complete: 4X12 on each. |
| C1: |
| BB Inverted Row |
| TB Reverse Fly |
| C2: |
| Inclined KB High Row (35/25’s) |
| Reclined DB Bicep Curl (25/15’s) |
| C3: |
| Plate Overhand Curl (45/35) |
| Plate Hammer Curl (45/35) |
| C4: |
| DB Lat Pull-over (70/55) |
| TRX Y’s |
Wednesday 03/08/23- Workout
| AMRAP in 5 min on each. Rest 2 min between. |
| C1: 8X on each. |
| DB Snatch (55/35) RL=1 |
| Sit-up |
| C2: 8X on each. |
| Burpee Over Bar |
| BB Core Roll-out |
| C3: 8X on each. |
| Bike or Row (cals) |
| Starfish Sit-up RL=1 |
| C4: 8X on each. |
| Plate Bear Hug Squat (35/25) |
| Plate Core Twist RL=1 |
