Tuesday 11/09/21- Workout
| Complete strength in any order: |
| BB Push Press- Est. a 1RM or 5X12@RPE6. |
| L.B. Back Squat- 3X3@75%, and 3X1@85% or 5X12@RPE6. |
| *24 min cap. |
| Complete 4 Rounds: |
| 10X- Incline Bench Press (135/95) |
| Run 200Y |
| 10X- DB Floor Press (70/45’s) |
| Run 200Y |
| 10X- KB Goblet Squat (70/55) Run 200Y |
Monday 11/08/21- Workout
| Sumo Deadlift- Est. a 1RM or 5X12@RPE6. |
| *16 min cap. |
| Start on any circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 8X- DB Bent-over Row (55/35) RL=1 |
| 12X- TRX High Row |
| C2: 4 sets. Rest 1 min after set. |
| 25X- Plate Bent-over Row (45/35) |
| 15X- Plate Hammer Curl |
| C3: For time: 10-9-8-7…1 |
| Burpees |
| KB Swing (70/55) |
Saturday 11/06/21- Workout
| Complete: 6-9-12-15-12-9-6. |
| Pull-up |
| Bike or Row |
| Conventional Deadlift (135/105) |
| Burpees Over Bar |
| Run 200Y |
| TTB |
Friday 11/05/21- Workout
| Complete strength in any order: |
| Pause L.B. Back Squat- 3X8@60% or RPE5. |
| Bench Press- 3XAMRAP@60% or 135/95 |
| *24 min cap. |
| Complete 4 Rounds: |
| 10X- DB Incline Bench (55/35’s) |
| 15X- TRX Push-ups |
| 20X- TRX Mountain Climber RL=1 |
| 25X- Wall Ball (20/14) |
| 30X- WB Bear Hug Squat |
