Wednesday 07/14/21- Workout
Pull-ups- 3XAMRAP
*14 min cap.
Start on any circuit:
C1: 4 sets. Rest 1 min after set.
8X- Inclined Plate Y’s (10/5’s)
10X- Bent-over Reverse Fly (10/5’s)
12X- Plate Overhand Curl (45/35)
C2: 4 sets. Rest 1 min after set.
8X- Reverse Grip Bent-over Row (135/105)
10X- TRX High Row
12X- DB Bicep Curl (25/15’s)
C3: 3X10. No Rest.
BB Core Roll-out
Burpees Over Bar
TTB
Tuesday 07/13/21- Workout
Complete strength in any order:
Bench Press- 5X4@75% or 4X10@RPE6.
Strict OHP- 4X10@65% or RPE5.
*22 min cap.
Start on either circuit once done:
C1: 4X8. Rest 1 min after set.
Kneeling One Arm Landmine Press (45/35) RL=1
One Arm DB Side Arm Raise (15/10) RL=1
C2: 4X8. Rest 1 min after set.
BB Incline Bench (185/125) (135/85)
Pause Push-up
C3: For time: 15-12-9-6.
Bike or Row (cals)
DB Thruster (35/25’s)
Monday 07/12/21- Workout
| HB Back Squat- Est. a 3RM or 4X12@RPE5. |
| *16 min cap. |
| Complete 4 Rounds: |
| 100Y- Walking Lunge |
| 100Y- Jog |
| 30 sec- Side Plank Add. Hold RL=1 |
| 15X- Ceiling Touch |
| 15X- Lying Leg Raise |
Friday 07/09/21- Workout
| Bench Press- Est. a 10RM or 5X10@RPE6. |
| *16 min cap. |
| AMRAP in 20 min: |
| 8X- BB Push Press (135/105) |
| 8X- DB Bench Press (70/45’s) |
| 10 cal- Bike or Row |
| 10X- Step-ups RL=1 |
