Saturday 08/14/21- Workout
| Neg. Bench Press- 4X10@60% or RPE5. |
| *15 min cap. 3 sec neg. |
| Complete 4 Rounds: |
| 8X- Single Incline DB Bench Press (55/35) RL=1 |
| 8X- Single Kneeling DB OHP (35/25) RL=1 |
| 16X- TRX Tricep Skull Crusher |
| 16X- Standing KB OH Tricep Ext. (55/35) |
| 200Y- Run w/ WB (20/14) |
Friday 08/13/21- Workout
H.B. Back Squat- 3X2@80-90% or 3X12@RPE7.
*16 min cap.
Start on any circuit once done below:
C1: 4 sets. Rest 1 min after set.
8X- Pause TRX Inverted Row
12X- DB Lat Pull-over (55/35)
16X- DB Bicep Curl (25/15’s)
C2: EMOM until caught. Start @ 2 reps, climb by 2 reps each round.
TTB
DB Snatch (55/35) RL=2
Thursday 08/12/21- Workout
AMRAP in 30 Min. Start at 5 reps, climb by 5 each round.
BB Push Press (95/75)
Burpees
DB Bench Press (55/35’s)
Bike or Row (MetersX10)
Sit-ups
Wednesday 08/11/21- Workout
| Conventional Deadlift- 2X3@75%, 2X1@RPE10 or 4X12@RPE6. |
| *16 min cap. |
| Start on any circuit: |
| C1: 4X10. Rest 1 min after set. |
| Pause Elevated Hip Bridge (55/35) |
| BB Stiff Leg Deadlift (135/105) |
| C2: 4X10. Rest 1 min after set. |
| Banded Posterior Goblet Squat (55/35) |
| Inclined DB Hamstring Curl (35/25) |
| C3: 4 sets. No rest. |
| Run 400Y |
| 30 sec- Regular Plank |
| 30 sec- Side Plank |
