Thursday 01/20/22- Workout
| Sumo Deadlift- 4X5@65% or RPE5 |
| *15 min cap. |
| Start on any circuit. Complete 3 sets. Rest 60-90 sec after set. |
| C1: |
| 8X- Bench Press (185/125) |
| AMRAP- Dropset Bench Press (135/85) |
| C2: |
| 8X- KB OH Tricep Ext. (55/35) |
| AMRAP- Diamond Push-ups |
| C3: |
| 8X- DB OHP Press (35/25’s) |
| AMRAP- Plate Side Arm Raise (15/10’s) |
Monday 01/10/22- Workout
| Front Squat- Est. a 1RM or 4X15@REP6. |
| *15 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 90 sec after set. |
| 8X- Alt. DB Incline Chest Press (55/35’s) RL=1 |
| 8X- Alt. Elevated Push-up RL=1 |
| 1 Min- Plank Shoulder Tap |
| C2: 4 sets. Rest 90 sec after set. |
| 8X- H.B. Back Squat (185/155) |
| 8X- Single Leg Stand-up (45/35) RL=1 |
| 1 Min- Bike or Row |
Saturday 01/08/22- Workout
| Complete: 15-15-12-12-9-9. |
| Bench Press (185/125) |
| DB Front Squat (55/35’s) |
| DB Skull Crusher (35/25’s) |
| Weighted Jump Squat (55/35’s) |
| Bike or Row (cal) |
| Weighted Sit-up (35/25) |
Friday 01/07/22- Workout
| Complete: 20-18-16-14-12-10. |
| Bulgarian Lunge (35/25) RL=1 |
| Bike or Row (cals) |
| Step-ups (35/25) RL=1 |
| Wall Ball (20/14) |
| Starfish Sit-up RL=1 |
| KB Swing (70/55) |
| V Sit-up |
