Thursday 10/21/21- Workout
| Complete strength in any order: |
| Bench Press- 5X3 Build to RPE10. |
| BB Strict OHP- 4X2@80% or 4X10@RPE6. |
| *24 min cap. |
| Complete 4 Rounds: |
| 5X- DB Incline Bench (70/45’s) |
| 10X- TRX Skull Crusher |
| 15X- DB OH Tricep Ext. (25/15’s) |
| Run 200Y w/ WB (20/14) |
Wednesday 10/20/21- Workout
| Tempo L.B. Back Squat- 4X5@65% or RPE5. |
| *16 min cap. 3-2-1 tempo. |
| Complete 3 Rounds. AMRAP in 1 Min On: 1 Min Off. |
| Bike or Row |
| Air Squat |
| Burpees Over Box |
| TRX Mountain Climber |
Tuesday 10/19/21- Workout
| Sumo Deadlift- 2X2@85% and 2X1@RPE10 or 4X12@RPE7. |
| Complete: 10-9-8-7-6-5. |
| Chin-ups |
| Platform Reverse Lunge (35/25’s) RL=1 |
| KB Inclined Row (55/35’s) |
| BB Suitcase Deadlift (95/75) RL=1 |
| Alt. DB Snatch (55/35) RL=1 |
Monday 10/18/21- Workout
| BB Push Press- Est. a 3RM or 4X10@RPE6. |
| *14 min cap. |
| Start on either circuit: |
| C1: 3 sets. Rest 90 sec after set. |
| 8X- DB Front Arm Raise (25/15’s) |
| 8X- DB Side Arm Raise |
| AMRAP- DB OHP |
| C2: 3 sets. Rest 90 sec after set. |
| 5X- Bench Press (185/115) |
| AMRAP- Dropset Bench Press (135/85) |
| C3: 3 Rounds. No Rest. |
| Run 400Y |
| 25X- Push-ups |
