Thursday 08/25/22- Workout
Start on any movement. EMOM for 5 Rounds. Rest 2 min between.
E1: 10X- H.B. Back Squat (185/155)
E2: 10X- DB Snatch (55/35) RL=1
E3: 20X- Starfish Sit-up RL=1
E4: 20X- V Sit-up
EC: Run 1 Mile
Wednesday 08/24/22- Workout
Complete strength in any order:
Bench Press- 4X3@80% or 4X8@RPE6
BB Push Press- Est. a 3RM or 4X8@RPE6
*22 min cap.
Complete 5 Rounds:
8X- DB Incline Bench (55/35’s)
8X- Wall Ball (20/14)
8X- Plate OH Sit-up (35/25)
8 cal- Bike or Row
Tuesday 08/23/22- Workout
Conventional Deadlift- Est. a 5RM or 4X12@RPE6.
*15 min cap.
Start on either circuit once done. Complete 4X8 on both. Rest 1 min after set.
C1:
Platform Reverse Lunge (55/35’s) RL=1
BB Good Mornings (135/105)
KB Swing (70/55)
C2:
Inclined Row (55/35’s)
DB Bent-over Reverse Fly (25/15’s)
TRX Bicep Curl
Monday 08/22/22- Workout
Pause H.B. Back Squat- 5X2 Build to RPE10 or 4X8@RPE5.
*16 min cap.
Complete 12-10-8-6 on each. Rest 1 min after set.
C1:
Bench Press (185/125)
DB OHP (35/25’s)
TB Press-down
C2:
Single DB Front Squat (55/35) RL=2
Pause Seated KB Quad Ext (35/25’s)
Run 200Y
