Satuday 02/12/22- Workout
| Complete for time: |
| C1: 5 Rounds. |
| 20X- Push-ups (floor to lockout) |
| 20X- Sit-ups |
| C2: 4 Rounds. |
| 15X- H.B. Back Squat (95/75) |
| 15X- Starfish Sit-up RL=1 |
| C3: 3 Rounds. |
| 10X- Burpees Over Box |
| 10X- Wall Ball (20/14) |
Friday 02/11/22- Workout
| Sumo Deadlift- Est. a 5RM or 5X10@RPE6. |
| *15 min cap. |
| Complete 3 Rounds: |
| 80Y- Farmers Walk (70/55’s) |
| *Every 40Y, do 5X Front Squat. |
| 8X- Suitcase Row (35/25) RL=1 |
| 1 Min- Hang from Rig |
| Run 400Y |
Thursday 02/10/22- Workout
| Bench Press- 3X3@80% & 1XAMRAP or 4X15@RPE5. |
| *15 min cap. |
| Complete 3 Rounds: |
| 1 Min- KB OH Hold (45/35’s) |
| 20X- DB Incline Bench (55/35’s) |
| 20X- TRX Skull Crusher |
| 20X- DB Tricep Kick-back (15/10) RL=1 |
| 20 cal- Bike or Row |
Wednesday 02/09/22- Workout
| Complete in any order/rep scheme: |
| 50X- BB Bent-over Row (135/105) |
| 40X- Strict Pull-up |
| 30X- DB Snatch (70/55) RL=2 |
| *Every 2 min, stop and do 5 Burpees. |
| Once done, complete 3 Rounds of: |
| 15X- Dragonfly |
| 15X- Ceiling Touch |
| 15X- Core Twist RL=1 |
| 30 sec- Plank |
