Friday 11/19/21- Workout
| BB Front Squat- 3X5@60% or 3X10@RPE7. |
| *14 min cap. |
| Start on any circuit: |
| C1: 3X15. Rest 1 min after set. |
| TRX Box Hamstring Curl |
| KB Deficit Sumo Squat (100/70) |
| 30 sec- Side Plank Adductor Hold |
| C2: 3X10. Rest 1 min after set. |
| BB Reverse Grip Row (115/95) |
| Dual DB Lat Pull-over (35/25’s) |
| KB Hammer Curl (45/35) |
| C3: For time: 10-9-8-7-6-5. |
| Conventional Deadlift (135/105) |
| Bike or Row (cals) |
Thursday 11/18/21- Workout
| Bench Press- 3X5@65% & 1XAMRAP@65% or 4X12@RPE6. |
| *16 min cap. |
| Complete: 20-18-16-14-12 on each. Rest 1 min after set. |
| C1: |
| Close Grip Bench Press (135/95) |
| Inclined Tricep Kick-back (15/10’s) |
| C2: |
| Plate Side Arm Raise (15/10’s) |
| Plate Truck Driver (35/25) RL=1 |
| C3: No rest. |
| DB Core Twist (35/25) RL=1 |
| 30 sec- ISO V-sit w/ DB |
Wednesday 11/17/21- Workout
| Conventional Deadlift- 6X5@60% or RPE5. |
| *16 min cap. |
| AMRAP in 4 min on each. Rest 2 min between. |
| E1: Wall Ball (20/14) |
| E2: Bike or Row (cals) |
| E3: KB/DB Front Squat (55/35) |
Tuesday 11/16/21- Workout
| BB Strict OHP- Est. a 1RM or 4X12@RPE5. |
| *14 min cap. |
| Start on either circuit: |
| C1: 12-10-8-6. Rest 1 min after set. |
| Alt. DB Bench Press (70/45) RL=1 (Bottom hold) |
| Alt. KB Suitcase Row (55/35) RL=1 (Top hold) |
| C2: Complete 4 Rounds: |
| 10X- Pull-ups |
| 20X- Push-ups |
| 30X- Sit-ups |
| Run 400Y |
