Thursday 07/29/21- Workout
| Pause H.B.Back Squat- 3X5@60% or RPE5. |
| *15 min cap. 3 sec pause. |
| Complete 3 Rounds: |
| 5X- Weighted Step-ups (55/35’s) RL=1 |
| 15X- Wall Ball (20/14) |
| 5X- Single KB Front Squat (55/35) RL=1 |
| 15X- Wall Ball (20/14) |
| 1 Min- Wall Sit |
| EC: In order: |
| 50X- Crunches |
| 50X- Reverse Crunches |
| 50X- Starfish Sit-up RL=1 |
Wednesday 07/28/21- Workout
BB Strict OHP- 5X5@70% or RPE5.
*14 min cap.
Complete in order:
100X- Bench Press (135/85)
Run 600Y
100X- KB Skull Crusher (55/35)
Run 600Y
100X- Push-ups (floor to lockout)
Run 600Y
Tuesday 07/27/21- Workout
Conventional Deadlift- Est. a 3RM or 5X8@RPE6.
*16 min cap.
Complete circuits in any order:
C1: 4X8. Rest 1 min after set.
BB Inverted Row
Single DB Bent-over Row (55/35) RL=1
Neg. DB Bicep Curl (25/15’s)
C2: 3X20. Rest 1 min after set.
MB Hip Extension RL=1
MB Hip Abduction
MB Hip Bridge
EC: For time: 30-20-10
KB Swing (55/35)
Bike or Row (cals)
Monday 07/26/21- Workout
Complete strength in any order:
HB Back Squat- 2X3@75%, 1XAMRAP or 3X15@RPE6
Bench Press- 4XAMRAP@65% or 135/85
*25 min cap.
Complete 3 Rounds:
Run 400Y
15X- DB Incline Bench (55/35’s)
15X- Goblet Squat (70/55)
15X- DB Thruster (35/25’s)
