Thursday 01/06/22- Workout
| BB Strict OHP- 2X3@80%, 2X1@RPE10 or 4X8@RPE7. |
| *15 min cap. |
| Complete in any order/rep scheme: |
| 50X- DB Bench Press (70/45’s) |
| 50X- Chin-ups |
| 75X- Push-ups (hand release) |
| 75X- BB Bent-over Row (135/105) |
| *Every 2 min, stop and do 5 Burpees. |
Wednesday 01/05/22- Workout
| Pause Front Squat- 5X1@RPE10 or 4X8@RPE6. |
| *16 min cap. 3 sec pause. |
| Complete 3 Rounds: |
| 10X- BB Reverse Lunge (135/105) RL=1 |
| 15X- Skier Lunge Jump RL=1 |
| 10X- DB Hip Thrust (55/35’s) |
| 15X- Burpees Over Box |
| 100X- Jump Rope |
Tuesday 01/04/22- Workout
| Pause Bench Press- 6X2@80% or 4X8@RPE7. |
| *15 min cap. 3 sec pause. |
| Complete on each: 8-10-12-10-8. Rest 1 min after set. |
| C1: |
| Pause KB Inclined Row (55/35’s) |
| DB Hammer Curl (35/25’s) |
| C2: |
| Kneeling One Arm Landmine Press (45/35) |
| DB OH Tricep Ext. (25/15’s) |
| C3: |
| Pull-ups |
| DB Floor Chest Press (70/45’s) |
Monday 01/03/21- Workout
| Conventional Deadlift- 2X3@70%, 2X2@80%, 2X1@90% or 5X10@RPE6. |
| *18 min cap. |
| Complete 3 Rounds: |
| 20Y- Walking Lunge w/ Plate (35/25) |
| 20X- Plate Bear Hug Squat |
| 20Y- Walking Lunge w/ Plate |
| 10X- Plate Ceiling Touch |
| 10X- Plate Core Twist RL=1 |
| 10 cal- Bike or Row |
