Thursday 07/08/21- Workout
| Pause Conventional Deadlift- 3X5@65% or 3X10@RPE5. |
| *15 min cap. 2 sec pause. |
| Start on either circuit: |
| C1: 3 sets. Rest 1 min after set. |
| 5X- BB Reverse Lunge (135/105) RL=1 |
| 30 sec- ISO Glute Bridge |
| C2: 3 sets. Rest 1 min after set. |
| 5X- Pause MB Goblet Squat (70/55) |
| 15X-MB Squatted Side Step |
| C3: 3 Rounds for time: |
| 15cal- Bike or Row |
| 15X- Wall Ball Burpee(20/14) |
Wednesday 06/07/21- Workout
Start on any circuit:
C1: 8-10-12-10-8. Rest 1 min after set.
Chin-up
Dual KB Suitcase Bent-over Row (35/25’s)
C2: 8-10-12-10-8. Rest 1 min after set.
Reclined DB Bicep Curl (25/15’s)
DB Hammer Curl (25/15’s)
C3: Complete: 25-20-15-10. No rest.
Run 400Y
Crunches
Bicycle RL=1
Plank (30sec)
Tuesday 06/06/21- Workout
HB Back Squat- 6X2@80% or 4X15@RPE6
*16 min cap.
Complete 4 Rounds:
200X- Jump Rope
4X- Bench Press (225/145) (165/85)
20X- Push-ups
4X- DB Floor Chest Press (70/45’s)
20X- KB OH Tricep Ext. (45/35)
Monday 07/05/21- Workout
Complete 17 Rounds for time:
7X- Burpees
4X- Conventional Deadlift (225/185 or 135/105)
7X- KB Swing (55/35)
6X- Pull-ups
