Tuesday 10/05/21- Workout
| L.B. Back Squat- Est. a 10RM or 4X12@RPE6. |
| *15 min cap. |
| Complete 4 Rounds: |
| 5X- Sumo Deadlift (70% or 185/135) |
| 15X- Goblet Squat (55/35) |
| 45 sec- ISO Squat |
| 45 sec- Glute Bridge |
| Run 400Y |
Monday 10/04/21- Workout
| BB Push Press- 4X5@70% or RPE5 |
| *14 min cap. |
| Start on any circuit. Complete: 8-10-12-10-8 on each. Rest 1 min after set. |
| C1: |
| DB Bench Press (70/45’s) |
| Plate Truck Driver (35/25) RL=1 |
| DB Tricep Kick-back (25/15) RL=1 |
| C2: |
| DB Bent-over Row (70/45) |
| TRX Reverse Fly |
| KB Hammer Curl (55/35) |
| C3: No rest. |
| Run 200Y |
| Plate Sit-up (35/25) |
| Plate Core Twist RL=1 |
Friday 10/01/21- Workout
| Pause LB Back Squat- 5X2@75% or 4X10@RPE7. |
| *16 min cap. |
| Complete 4 Rounds: |
| 10X- BB Good Mornings (135/105) |
| 25X- MB Hip Thruster |
| 10X- Seated KB Quad Ext. (45/35’s) |
| 25X- Jump Squat |
| EC: For time: 21-15-9. |
| Wall Ball (20/14) |
| Bike or Row (cals) |
Thursday 09/30/21- Workout
| BB Complex. Compete 6X3 build to RPE10. |
| Strict OHP |
| BB Push Press |
| *14 min cap. |
| E2MOM until caught by the clock. Start at 5 reps and climb by 5 each round until caught. |
| Air Squat |
| Burpees |
| Push-ups |
| Once caught, finish with 1 mile run. |
