Monday 10/11/21- Workout
| Sumo Deadlift- Est. a 3RM or 5X8@RPE7. |
| *15 min cap. |
| Start on any circuit: |
| C1: 4X8. Rest 1 min after set. |
| Single Leg DL (55/35) RL=1 |
| Pause Single Leg Hip Thrust (55/35) RL=1 |
| C2: 4X8. Rest 1 min after set. |
| TRX Single Arm Low Row RL=1 |
| BB Landmine High Row (35/25) RL=1 |
| C3: For time: 15-12-9-6. |
| KB Swing (70/55) |
| TTB |
| Run 200Y |
Saturday 10/09/21- Workout
| Complete in any order/rep scheme: |
| 75X- BB Front Squat (95/75) |
| 75X- DB Floor Chest Press (55/35’s) |
| 75X- Sit-ups |
| 75X- Step-ups RL=1 |
| 75X- DB OHP (25/15’s) |
| *Every 3 min, stop and do 5 burpees. |
Friday 10/08/21- Workout
| Pause Sumo Deadlift- 5X3@75% or RPE5. |
| *15 min cap. 2 sec pause. |
| Complete 4 Rounds: |
| 15X- TRX Hamstring Curl |
| 10X- Single KB Suitcase Row (55/35) RL=1 |
| 15X- MB BB Stiff Leg DL (95/75) |
| 100Y- Single Farmers Carry (70/45) RL=1 |
Thursday 10/07/21- Workout
| L.B. Back Squat- 6X2@80% or 5X10@RPE7. |
| *16 min cap. |
| AMRAP in 20 min: |
| 5X- BB Thruster (135/105) |
| 10X- DB Bench Press (70/45’s) |
| 15X- Push-ups (floor to lockout) |
| 20X- Wall Ball (20/14) |
