Thursday 08/19/21- Workout
| Incline Bench Press- 4X10@RPE10. |
| *15 min cap. |
| Start on any circuit once done: |
| C1: 3 sets. Rest 90 sec after set. |
| 5X- DB Bench Press (70/45’s) |
| AMRAP- Dropset DB Bench Press (55/35’s) |
| C2: 3 sets. Rest 90 sec after set. |
| 10X- DB Skull Crusher (35/25’s) |
| AMRAP- Dropset DB Skull Crusher (35/25) |
| C3: 20-16-12-8. |
| BB Thruster (95/75) |
| Jump Rope (X10) |
Wednesday 08/18/21- Workout
Complete: 20-16-12-8.
Run: 1 Mile-800Y-400Y-200Y
Conventional Deadlift (135/105)
KB Swing (55/35)Pull-ups
EC: 3 Rounds. No Rest.
20X- Crunches
20X- Bicycle RL=1
30 sec- Hollow Hold
Tuesday 08/17/21- Workout
| Complete strength in any order: |
| HB Back Squat- 3X10@60% or RPE5 |
| Bench Press- 4X5@75% or RPE5. |
| *25 min cap. |
| Complete: 10-20-30-20-10. |
| Wall Ball (20/14) |
| Split Leg Lunge Jump RL=1 |
| DB Floor Chest Press (55/35’s) |
| Push-ups |
| Run 200Y |
Monday 08/16/21- Workout
| Pause Conventional Deadlift- 5X1 Build to RPE10 or 5X5@RPE5. |
| *15 min cap. 2 sec pause. |
| Start on any circuit: |
| C1: 4X8. Rest 1 min after set. |
| Alt.DB Inclined Row (55/35) |
| Single Arm TRX Low Row RL=1 |
| C2: 4 sets. Rest 1 min after set. |
| 8X- Bulgarian Lunge (55/35’s) RL=1 |
| 30 sec- ISO Single Leg Hip Bridge RL=1 |
| C3: For time: 20-15-10-5. |
| Bike or Row (cals) |
| Burpees Over Bar |
| BB Core Roll-outs |
