Tuesday 04/23/24- Workout
Tempo Bench Press- 4X8@60% or RPE5. |
*15 min cap. |
Complete 60 Reps on each. |
Pull-up |
DB Floor Chest Press (70/45’s) |
KB Inclined Low Row (55/35’s) |
Weighted Push-up (45/35) |
*After each, Run 600Y. |
Monday 04/22/24- Workout
Sumo Deadlift- Est. a 10RM or 4X12@RPE6. |
*15 min cap. |
Start on any circuit. Complete: 3X8. Rest 1 min after set. |
C1: |
Step-up (55/35’s) RL=1 |
Pause Banded Hip Adduction RL=1 |
C2: |
Single Leg Hip Thrust (55/35) RL=1 |
Pause MB Hip Abduction RL=1 |
C3: For time: 21-15-9. |
KB Swing (55/35) |
Goblet Squat |
Burpee |
Friday 04/19/24- Workout
Sumo Deadlift- 5X5@75% or 4X12@RPE7. |
*16 min cap. |
Complete 3 Rounds: |
100Y- Walking Lunge |
15X- Wall Ball (20/14) |
15X- Bench Press (165/115) |
15X- DB OHP (35/25’s) |
Wednesday 04/17/24- Workout
Complete: 25-20-15-10. |
Run 800Y-600Y-400Y-200Y |
Plate Bear Hug Squat (45/35) |
Plate Swing |
Plate Bent-over Row |
Plate OHP |
Plate Core Twist RL=1 |
Plate Sit-up |