Saturday 10/30/21- Workout
| Complete in order for time: |
| C1: 10-8-6-4-2. |
| Pull-ups |
| DB Snatch (55/35) RL=1 |
| *Rest 2 min after all sets complete. |
| C2: 10-8-6-4-2. |
| Burpees Over Bar |
| BB Core Roll-out |
| *Rest 2 min after all sets complete. |
| C3: |
| 50 cal- Bike or Row |
| 50X- Wall Ball (20/14) |
Friday 10/29/21- Workout
| Complete strength in any order: |
| BB Push Press- 4X1@90% or 4X8@RPE6 |
| Pause Sumo Deadlift- 5X3 Build to RPE10 or 4X8@RPE6 |
| *24 min cap. |
| Complete 4 Rounds: |
| 5X- Bench Press (225/135) (185/95) |
| 20X- Step-ups RL=1 |
| 5X- DB Floor Chest Press (70/45’s) |
| 20X- Sprinter Lunge RL=1 |
| 5X- Pause Weighted Push-up (45/35) |
Thursday 10/28/21- Workout
| Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set. |
| C1: |
| Reverse Grip BB Inverted Row |
| Neg. DB Hammer Curl (25/15’s) |
| C2: |
| TRX High Row |
| Neg. DB Bicep Curl (25/15’s) |
| C3: |
| Pause Inclined Arm Y’s |
| Pause Inclined Arm A’s |
| C4: No Rest. |
| DB Plank Row (35/25) RL=1 |
| DB Core Twist RL=1 |
| Bike or Row (cals) |
Wednesday 10/27/21- Workout
| Pause LB Back Squat- 5X1 Build to RPE10 or 4X8@RPE6. |
| *16 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 10X- DB Front Rack Reverse Lunge (70/55’s) RL=2 |
| 15X- MB Squatted Side Step RL=1 |
| 20X- MB Jump Squat |
| C2: EMOM until caught. Start at 2 reps, climb by 2 each round. |
| Conventional Deadlift (95/75) |
| Burpees Over Bar |
