Wednesday 04/17/24- Workout
| Complete: 25-20-15-10. |
| Run 800Y-600Y-400Y-200Y |
| Plate Bear Hug Squat (45/35) |
| Plate Swing |
| Plate Bent-over Row |
| Plate OHP |
| Plate Core Twist RL=1 |
| Plate Sit-up |
Monday 04/15/24- Workout
| Conventional Deadlift- Est. a 1RM or 4X12@RPE7. |
| *16 min cap. |
| Complete 3 Rounds: |
| 4X- Pull-up (RPE10) |
| 4X- Platform Reverse Lunge (70/55’s) |
| Run 200Y |
| 20X- BB Reverse Grip Bent-over Row (95/75) |
| 20X- DB Inclined Hamstring Curl (35/25) |
| Run 200Y |
Friday 04/12/24- Workout
| AMRAP in 5 min on each. Rest 2 min between. |
| C1: |
| Conventional Deadlift (135/105) |
| Burpee Over Bar |
| C2: |
| TTB |
| Sit-up |
| C3: |
| Bike or Row (cals) |
| DB Thruster (35/25’s) |
| EC: |
| 50X- Bulgarian Lunge (35/25’s) RL=1 |
Thursday 04/11/24- Workout
| Pause Bench Press- 5X5 Build to RPE10 or 4X8@RPE7. |
| *16 min cap. |
| Start on either circuit. Complete: 4X8. Rest 90 sec after set. |
| C1: |
| Pause Front Rack Lunge (55/35’s) RL=1 |
| Squat Hold (1 Min) |
| C2: |
| Neg. Incline Bench (135/95) |
| Pause DB Tricep Kick-back (15/10) RL=1 |
| EC: For time: |
| 100X- Wall Ball (20/14) |
