Thursday 02/23/23- Workout
| AMRAP in 30 min. Start at 2 reps, add 2 reps each round. |
| Bench Press (185/125) |
| Wall Ball (20/14) |
| KB Tricep Skull Crusher (25/15’s) |
| DB Thruster (55/35’s) |
| DB Floor Chest Press (70/45’s) |
Wednesday 02/22/23- Workout
Sumo Deadlift- 5X5@70% or 5X10@RPE6. *16 min cap.
Start on any circuit. Complete 4 sets on each. Rest 1 min after set.
C1:
5X- BB Hip Thrust (315/265)
20X- Skier Lunge Jump RL=1
C2:
10X- DB Stiff Leg Deadlift (70/55’s)
20X- TRX Hamstring Curl
C3: No Rest.
10X- Decline Leg Raise
10X- Ceiling Touch
30 sec- Hollow Hold
Tuesday 02/21/23- Workout
Pause Bench Press- 3X3@70% & 1XAMRAP or 4X8@RPE6.
*15 min cap.
Complete in any order/rep scheme:
75X- Pull-up
75X- DB Incline Bench (55/35’s)
60X- KB Incline Low Row (55/35’s)
60X- Push-up (floor to lockout)
45X- DB Bicep Curl (25/15’s)
45X- TB Tricep Ext.
*Every 3 min, stop and do 5 Burpees.
Monday 02/20/23- Workout
H.B. Back Squat- 4X3@75% or 4X8@RPE6.
*15 min cap.
Complete 4 Rounds:
8X- Step-up (55/35’s) RL=1
15X- Banded Adductor Lunge
15X- Split Leg Lunge Jump RL=1
15 cal- Bike or Row
