Tuesday 10/25/22- Workout
Build to max load for the complex.
3X- BB Strict OHP
6X- BB Push Press
*14 min cap.
Start on any circuit. Complete 5 sets on each. Rest as needed.
C1:
3X- Pull-ups (RPE10)
6X- KB Inclined Row (55/35’s)
9 cal- Bike or Row
C2:
3X- Bench Press (80% or 135/85)
6X- Alt. Elevated Push-up RL=1
9X- Wall Ball (20/14)
Monday 10/24/22- Workout
Pause L.B. Back Squat- 5X5 Build to RPE10 or 4X8@RPE6.
*16 min cap.
Start on either circuit:
C1: 4X15. Rest 1 min after set.
Banded Hip Pull Thru
Side Lying Hip Raise RL=1
C2: AMRAP in 10 min:
5X- Burpee Over Box
10X- Stationary Lunge (35/25’s)RL=1
100X- Jump Rope
Saturday 10/22/22- Workout
Partner WOD. Complete:
C1: 3X20.
Wall Ball (20/14)
*Partner holds ISO Squat.
C2: 3X15.
Sumo Deadlift (135/105)
*Partner hangs from Rig.
C3: 3X10.
Burpees Over Box
*Partner holds Plank.
C4: 800Y Run.
Friday 10/21/22- Workout
Neg. Incline Bench- 4X8@RPE8 or RPE5.
*15 min cap.
Start on any circuit:
C1: 3 sets. Rest 1 min after set.
8X- Alt. DB Bench Press (55/35’s) RL=1
30 sec- ISO Lunge w/ KB OH Hold (35/25) RL=1
C2: 3 sets. Rest 1 min after set.
8X- BB Floor Chest Press (185/125)
8X- DB Tricep Kick-back (25/15) RL=1
C3: 3 Rounds. Rest if needed.
15X- Ceiling Touch
15X- Leg Raise
30 sec- Hollow Hold
