Tuesday 10/26/21- Workout
| Start on C1 or C2. Complete C3&C4 last. |
| C1: 75X. |
| BB Strict OHP (60% or 95/65) |
| Strict Pull-up |
| C2: 75X. |
| DB Bench Press (70/45’s) |
| BB Reverse Grip Bent-over Row (use OHP wt.) |
| C3: 50X. |
| DB Front Arm Raise (25/15’s) |
| DB Reverse Fly |
| C4: 50X. |
| DB Skull Crusher (35/25’s) |
| DB Bicep Curl |
| *Every 5 min, stop and do 5 burpees. |
Monday 10/25/21- Workout
| Sumo Deadlift- 6X2@80% or 5X8@RPE6. |
| *16 min cap. |
| Complete 4 Rounds: |
| 10X- BB Front Squat (95/75) |
| 30 sec- Side Plank RL=1 |
| 10X- DB Stiff Leg Deadlift (55/35’s) |
| 30 sec- Hollow Hold |
| 10 cal- Bike or Row |
Saturday 10/23/21- Workout
| 100X- Bench Press (65% or 135/85) |
| *Everytime you rack, complete: |
| 25X- Wall Ball (20/14) |
| 25X- Push-ups |
| 25X- KB Goblet Squat (55/35) |
| Run 400Y |
Friday 10/22/21-Workout
| L.B. Back Squat- 2X5@65%, 2X3@75%, 2X1@85% or 5X8@RPE6. |
| *18 min cap. |
| Start on any circuit. Complete: 20-16-12-8. Rest 1 min after set. |
| C1: |
| TRX Hamstring Curl |
| BB Hip Thrust (135/105) |
| C2: |
| DB Lat Pull-over (55/35) |
| KB Hammer Curl (55/35) |
| C3: No rest. |
| TTB |
| KB Swing (70/55) |
| Bike or Row (cals) |
