Friday 09/03/21- Workout
| Complete in order: |
| 100X- WB Bear Hug Squat (20/14) |
| 90X- DB Bench Press (55/35’s) |
| 80X- Single DB Push Press (35/25) RL=2 |
| 70X- Jump Squat |
| 600Y- Run |
| 50X- WB Bear Hug Squat |
| 40X- DB Bench Press |
| 30X- Single DB Push Press |
| 20X- Jump Squat |
| 100Y- Sprint |
Thursday 09/02/21- Workout
| L.B. Back Squat- 4X6@60% or RPE5. |
| *14 min cap. |
| Start on either circuit: |
| C1: 5 sets. Rest 90 sec after set. |
| 5X- BB Reverse Grip Row (135/105) |
| 10X- DB Lat Pull-over (70/55) |
| 10X- TRX Bicep Curl |
| C2: 4X10. Rest 90 sec after set. |
| KB Deficit Sumo Squat (100/70) |
| BB Reverse Lunge (135/105) RL=1 |
| EC: For time: |
| 50 cal- Row |
Wednesday 09/01/21- Workout
| Tempo Bench Press- 5X3 Build to RPE10 or 4X8@RPE6. |
| *16 min cap. 3-2-1 tempo. |
| Complete for time in any order/rep scheme: |
| 75X- Wall Ball (20/14) |
| 100X- Sit-ups |
| 150X- Push-ups |
| *Every 3 min, stop and do 5X DB Thrusters (55/35’s) |
Tuesday 08/31/21- Workout
| Sumo Deadlift- 5X3@70% or 5X8@RPE5. |
| *15 min cap. |
| Complete 5 Rounds: |
| 4X- Farmers Carry (70/55’s) |
| 6X- Pull-ups |
| 8X- Bike or Row (cals) |
| 10X- DB Hammer Curl (35/25’s) |
| EC: 10-9-8-7-6-5-4-3-2-1. |
| Burpees |
| KB Swing (70/55) |
