Thursday 09/09/21- Workout
| L.B. Back Squat- 6X2@70% or 4X12@RPE7. |
| *16 min cap. |
| EMOM for 4 Rounds on each. Rest 2 min between. |
| E1: |
| 15 cal- Bike or Row |
| E2: |
| 15X- Burpees Over Bar |
| E3: |
| 15X- Mountain Climbers RL=1 |
| 15X- Sit-ups |
| *For every time caught, Run 400Y. |
Wednesday 09/08/21- Workout
| Bench Press- Est. a 3RM or 4X10@RPE7. |
| *16 min cap. |
| Complete 5 Rounds: |
| 10X- BB Strict OHP (95/75) |
| 10X- DB Incline Bench (70/45’s) |
| 10X- TRX Skull Cruhser |
| 10X- Pause Push-ups |
| 100X- Jump Rope |
Tuesday 09/07/21- Workout
| Sumo Deadlift- 3X3@75% or 3X8@RPE6. |
| *15 min cap. |
| Start on any circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 5X- Bulgarian Lunge (55/35’s) RL=1 |
| 15X- TRX Hamstring Curl |
| C2: 4 sets. Rest 1 min after set. |
| 5X- Single DB Bent-over Row (55/35) RL=1 |
| 15X- DB Hammer Curl (25/15’s) |
| C3: 21-15-9. |
| Run 400Y |
| TTB |
Monday 09/06/21- Workout (Classes at 8:00A or 11:00A ONLY)
| Complete 13 Rounds for time: |
| 13X- Push-ups |
| 13X- KB Swing (70/55) |
| 13X- Pull-ups |
| 13X- KB Goblet Squat (70/55) |
| 13 cal- Bike or Row |
