Tuesday 08/24/21- Workout
| BB Strict OHP- Est. a 10RM or 5X8@RPE6. |
| *14 min cap. |
| Start on any circuit. Complete: 8-10-12-10-8. |
| C1: Rest 1 min after set. |
| Close Grip Bench Press (135/105) |
| DB Side Arm Raise (25/15’s) |
| C2: Rest 1 min after set. |
| DB Bent-over Row (55/35) RL=1 |
| TRX Reverse Fly |
| C3: Rest 1 min after set. |
| Neg. DB Hammer Curl (35/25’s) |
| Neg. DB Skull Crusher (35/25’s) |
Monday 08/23/21- Workout
| Conventional Deadlift- Est. a 1RM or 5X12@RPE6. |
| *16 min cap. |
| Complete 4 Rounds: |
| 8X- Platform Reverse Lunge (55/35’s) RL=1 |
| 10X- BB Stiff Leg Deadlift (135/105) |
| 12X- Pause MB Hip Abduction RL=1 |
| 14 cal- Bike or Row |
| 16X- KB Swing (70/55) |
| Run 200Y |
Saturday 08/21/21- Workout
| Complete in any order/rep scheme for time: |
| 100X- Step-ups RL=1 |
| 100X- Push-ups |
| 100X- Sit-ups |
| 100X- Burpees |
| 1000Y- Run |
Friday 08/20/21- Workout
| Start on any circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 10X- Pause BB Bent-over Row (95/75) |
| AMRAP- DB Hammer Curl (25/15’s) |
| C2: 4 sets. No rest. |
| 1 Min- Farmers Hold (70/55’s) |
| 10 cal- Bike or Row (cals) |
| C3: 4 sets. No rest. |
| 20X- TRX Hamstring Curl |
| 20X- WB Skier Lunge Jump (20/14) RL=1 |
| EC: |
| 50X- DB Burpee Snatch (35/25’s) |
