Tuesday 07/20/21- Workout
Start on C1 or C2 first, save C3 and C4 for last.
C1: 5X8. Rest 1 min after set.
DB Bench Press (70/45’s)
BB Bent-over Row (135/105)
C2: 5X8. Rest 1 min after set.
DB Incline Bench Press (70/45’s)
Pull-ups
C3: Complete 50X on each in order:
DB Tricep Skull Crusher (35/25’s)
DB Bicep Curl (35/25’s)
C4: Complete 50X on each in order:
Plate Truck Driver (35/25) RL=1
DB Bent-over Reverse Fly (25/15’s)
Monday 07/19/21- Workout
| HB Back Squat- 3X1@85-90% or 3X12@RPE7. |
| *16 min cap. |
| Start on either circuit. Complete: 8-10-12-10-8. |
| C1: |
| Conventional Deadlift (65% or 135/105) |
| TRX Sawing Plank |
| Bike or Row (cals) |
| C2: |
| BB Hip Thrust (135/105) |
| Dragonfly |
| Run 400Y |
Friday 07/16/21- Workout
Pause Bench Press- 6X2@80% or 5X10@RPE6.
*16 min cap. 3 sec pause.
EMOM for 5 min on each. Rest 2 min between.
C1: 15X on each.
Wall Ball (20/14)
WB Core Twist RL=1
C2: 20X on each.
Push-ups
Mountain Climber RL=1
*Every time caught by the clock, complete 20 Burpees
Thursday 07/15/21- Workout
Conventional Deadlift- 5X1 Build to RPE10 or 5X12@RPE6.
*16 min cap.
Complete: 12-10-8-6.
Run (800Y-600Y-400Y-200Y)
Bulgarian Lunge (55/35’s) RL=1
Jump Rope (X10)
Single Leg Deadlift (45/35) RL=1
Single Arm KB Swing (55/35) RL=1
