Tuesday 08/10/21- Workout
Bench Press- Est. a 5RM or 4X15@RPE6.
*16 min cap.
Start on any circuit:
C1: 5 sets. Rest 1 min after set.
5X- DB Incline Bench (70/45’s)
20X- DB Tricep Kick-back (15/10) RL=1
C2: 5 sets. Rest 1 min after set.
5X- Pull-ups (RPE10)
20X- KB Bicep Hammer Curl (45/35)
C3: 5 sets. Rest 1 min after set.
5X- BB OHP (135/95)
20X- Plate Bent-over Reverse Fly (15/10’s)
Monday 08/09/21- Workout
H.B. Back Squat- Est. a 10RM or 4X15@RPE6.
*15 min cap.
Complete 4 Rounds:
10X- Stationary Lunge (55/35’s) RL=1
1 Min- ISO Squat Hold
20X- Wall Ball (20/14)
Run 200Y
EC: Complete in order. No rest.
100X- Sit-ups
100X- Bicycle RL=1
Friday 08/06/21- Workout
| Bench Press- 2X5@65%, 2X3@75%, 2X1@RPE10 or 5X12@RPE7. |
| *18 min cap. |
| EMOM until caught. Start at 1rep, climb by 1rep each round. |
| Push-up (floor to lockout) |
| DB Push Press (35/25’s) |
Thursday 08/05/21- Workout
| H.B. Back Squat- 8X5@65% or RPE5. |
| *20 min cap. |
| Complete 3 Rounds: |
| 15X- Single Leg DB Hip Thrust (35/25) RL=1 |
| 25X- Crunches |
| 15X- Side Lying Hip Raise |
| 25X- Bicycle RL=1 |
| 15X- Deficit KB Sumo Squat (70/55) |
| EC: For time: |
| 50 cal- Bike or Row |
