Thursday 11/04/21- Workout
| Start on any: |
| E1: 5X3. Rest 1 min after set. |
| Pull-ups (RPE10) |
| E2: 5X3. Rest 1 min after set. |
| Pause DB Inclined Row (RPE10) |
| C1: 3X20. Rest 1 min after set. |
| Wall DB Bicep Curl (25/15’s) |
| Wall DB Hammer Curl |
| C2: 30-25-20-15-10. No rest. |
| Sumo Deadlift (135/105) |
| Skier Lunge Jump RL=1 |
| Weighted Frog Pump (55/35) |
Wednesday 11/03/21- Workout
| Pause BB Strict OHP- 6X3 Build to RPE10. |
| *14 min cap. 3 sec pause. |
| Complete for time: 30-24-18-12-6. |
| Single DB Thruster (55/35) RL=2 |
| Push-up (floor to lockout) |
| Sit-up |
| *15 min time cap. If you cant beat the clock, 100 burpees. |
Tuesday 11/02/21- Workout
| Sumo Deadlift- 2X3@75%, 2X2@80%, 2X1@85% or 5X12@RPE7. |
| *18 min cap. |
| Complete 4 rounds: |
| 8X- Chin-up |
| 10X- Bulgarian Lunge (35/25’s) RL=1 |
| 8X- KB Suitcase Row (55/35) RL=1 |
| 10X- BB Stiff Leg Deadlift (185/165) |
| 8 cal- Bike or Row |
Monday 11/01/21- Workout
| L.B. Back Squat- 8X2@80% or 5X12@RPE7. |
| Complete 4 rounds: |
| 10X- Bench Press (185/125) |
| 1 Min- Wall Sit |
| 40Y- Single KB Front Rack Walk (70/45) |
| 30 sec- ISO Lunge RL=1 |
| 10X- DB Push Press (55/35’s) |
