Friday 09/24/21- Workout
| EMOM for 10 Min: |
| Odds: 10X- Sumo Deadlift (225/185) |
| Evens: 5X- Pull-ups & TTB |
| Once done, complete 4 Rounds: |
| 10X- Deficit Sumo Squat (70/55) |
| 20X- Alt. Reverse Lunge RL=1 |
| 10X- BB Bent-over Row (135/105) |
| 20X- Plate Inclined Y’s (5/2.5’s) |
| 10 cal- Bike or Row |
Thursday 09/23/21- Workout
| BB Push Press- 5X3 Build to RPE10. |
| *14 min cap. |
| Start on any circuit. Complete: 9-12-15-12-9. Rest 1 min after set. |
| C1: |
| BB Floor Chest Press (135/105) |
| DB Side Arm Raise (25/15’s) |
| C2: |
| DB Incline Bench (55/35’s) |
| KB Front Arm Raise (45/35) |
| C3: |
| DB Tricep Skull Crusher (25/15’s) |
| Diamond Push-ups |
Wednesday 09/22/21- Workout
| Complete: 10-20-30-20-10. 30 min time cap. |
| Wall Ball (20/14) |
| Run 200Y |
| DB Snatch (55/35) RL=2 |
| Run 200Y |
| Bar Facing Burpees |
| Run 200Y |
Tuesday 09/21/21- Workout
| Sumo Deadlift- 4X2@85% or 4X10@RPE6. |
| *14 min cap. |
| Start on any circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 6X- Pause Pull-up |
| 10X- BB Lateral Landmine Row (35/25) |
| C2: 4 sets. Rest 1 min after set. |
| 6X- Reclined DB Bicep Curl (35/25’s) |
| 10X- Plate Overhand Curl (45/35) |
| C3: 3X15. No rest. |
| BB Stiff Leg Deadlift (135/105) |
| M.B. Skier Lunge Jump RL=1 |
| Bike or Row (cals) |
