Wednesday 09/15/21- Workout
| Start on any circuit. |
| C1: 5 sets. Rest 1 min after set. |
| 4X- Pull-ups |
| 8X- DB Inclined Row (55/35’s) |
| 12X- DB Hammer Curl (35/25’s) |
| C2: 4 sets. Rest 1 min after set. |
| 4X- Farmers Carry (70/55’s) |
| 8X- TRX High Row |
| 12X- DB Bicep Curl (25/15’s) |
| C3: 3X15. No rest. |
| Plank DB Row (25/15) RL=1 |
| TTB |
| Bike or Row (cals) |
Tuesday 09/14/21- Workout
| L.B. Back Squat- Est. a 3RM or 4X12@RPE7. |
| *15 min cap. |
| Start on either circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 5X- Sumo Deadlift |
| 10X- MB Goblet Squat (55/35) |
| 15X- MB Hip Ext. RL=1 |
| C2: Complete: 12-10-8-6. |
| Run: 800Y-600Y-400Y-200Y |
| Single Arm KB Swing (45/35) RL=1 |
| KB Core Twist (45/35) RL=1 |
Monday 09/13/21- Workout
| Complete strength in any order: |
| Pause Bench Press- 3X1@RPE10 or 3X10@RPE6. |
| BB Strict OHP- 4X5@70% or RPE5. |
| *22 min cap. |
| Complete: 8-10-12-10-8. |
| BB Incline Bench (135/95) |
| DB Floor Chest Press (70/45’s) |
| Run 200Y w/ WB (20/14) |
| Wall Ball (20/14) |
Friday 09/10/21- Workout
| Sumo Deadlift- Est. a 10RM or 4X12@RPE7. |
| *15 min cap. |
| Start on any circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 6X- Neg. Pull-ups |
| 12X- Neg. Reclined DB Bicep Curl (25/15’s) |
| C2: 4 sets. Rest 1 min after set. |
| 6X- Pause BB Hip Thrust (225/175) |
| 12X- Pause Side Lying Hip Raise RL=1 |
| C3: 4X10. No rest. |
| Pause Crunch |
| Pause Starfish Sit-up RL=1 |
| 30 sec- ISO V-sit |
