Saturday 01/29/22- Workout
| Complete 20 Rounds: |
| 5X- Pull-ups |
| 5X- DB Bench Press (70/45’s) |
| 5X- Sit-ups |
| 5X- Alt. DB Snatch (55/35) RL=2 |
| 50X- Jump Rope |
Friday 01/28/22- Workout
| Sumo Deadlift- 2X5@65%, 2X3@75%, 2X1@RPE10 or 4X15@RPE7. |
| *18 min cap. |
| Complete: |
| 3X- Cone Lunge Ladder |
| *At each cone, do: |
| 10X- Front Rack Squat (45/35’s) |
| 10X- Stiff Leg Deadlift (45/35’s) |
| EC: 5 rounds for time: |
| 8 cal- Bike or Row |
| 8X- KB Swing (55/35) |
Thursday 01/27/22- Workout
| Bench Press- Est. a 3RM or 4X15@RPE7. |
| *16 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 90 sec after set. |
| 5X- BB Floor Chest Press (185/125) |
| 15X- DB Tricep Kick-back (15/10) RL=1 |
| C2: AMRAP in 15 min. 10X on each. |
| Wall Ball |
| Push-ups |
| Bike or Row (cals) |
Wednesday 01/26/22- Workout
| Start on any circuit. Complete: 6-9-12-9-6. Rest 1 min after set. |
| C1: |
| Chin-up |
| Braced DB Bent-over Row (55/35) RL=1 |
| Inclined DB Preacher Curl (25/15’s) |
| C2: |
| BB Lateral Landmine Row (35/25) RL=1 |
| TRX Single Arm Row RL=1 |
| KB Hammer Curl (45/35) |
| C3: No rest. |
| BB Core Roll-out |
| 30 sec- Side Plank |
| 30 sec- V sit |
