Wednesday 12/01/21- Workout
| Conventional Deadlift- Est. a 5RM or 4X12@RPE6. |
| *15 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 5X- Bulgarian Lunge (70/55’s) RL=1 |
| 20X- TRX Hamstring Curl |
| C2: 3 Rounds. No rest. |
| 10X- BB Core Roll-out |
| 10X- Starfish Sit-up RL=1 |
| 30 sec- Side Plank |
| C3: For time: 25-20-15-10. |
| Run 200Y |
| KB Swing (55/35) |
Tuesday 11/30/21- Workout
| Bench Press- 6X4@70% or 4X12@RPE6. |
| *15 min cap. |
| Start on any circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 5X- DB Incline Bench (RPE10) |
| AMRAP- Hand Release Push-ups |
| C2: 4 sets. Rest 1 min after set. |
| 5X- Pause Chin-ups (RPE10) |
| AMRAP- DB Bicep Curl (25/15’s) |
| C3: For time: 20-16-12-8. |
| DB Push Press (35/25’s) |
| DB Plank Row (35/25’s) RL=1 |
| Bike or Row (cals) |
Monday 11/29/21- Workout
| Front Squat- 3X3@75% or 3X10@RPE6. |
| *15 min cap. |
| Start on either circuit: |
| C1: 3 Rounds. Rest 1 min after set. |
| 5X- Stationary Lunge (70/55’s) RL=1 |
| 20X- Jump Squat |
| 45 sec- Wall Sit |
| C2: AMRAP in 10 min: |
| 10X- Step-up RL=1 |
| 10X- Burpees |
| 10X- Sit-ups |
Saturday 11/27/21- Workout
| Complete circuits in any order: |
| C1: 5 sets. Rest 1 min after set. |
| 5X- Bench Press (60% or 135/85) |
| AMRAP- DB Skull Crusher (25/15’s) |
| C2: 5 sets. Rest 1 min after set. |
| 5X- Strict OHP (60% or 95/75) |
| AMRAP- DB Side Arm Raise (25/15’s) |
| C3: For time: 20-16-12-8. |
| Wall Ball (20/14) |
| WB Core Twist RL=1 |
| Bike or Row (cals) |
