Monday 06/27/21- Workout
| H.B. Back Squat- Est. a 5RM or 4X10@RPE6. |
| *15 min cap. |
| Start on any circuit: |
| C1: 4 sets. Rest 1 min after set. |
| 8X- Step-ups (55/35’s) |
| 1 Min- Wall Sit |
| C2: 4 sets. Rest 1 min after set. |
| Alt. DB Bench Press (55/35’s) RL=1 |
| 1 Min- KB OH Hold (45/35’s) |
| C3: For time: 21-15-9. |
| Goblet Squat (55/35) |
| Push-up |
| Bik or Row (cals) |
Friday 06/25/21- Workout
| Bench Press- 3X5@65%, 1XAMRAP or 4X12@RPE6. |
| *16 min cap. |
| Start on either circuit: |
| C1: 5 sets. Rest 1 min after set. |
| 5X- DB Incline Bench (70/45’s) |
| 10X- TRX Skull Crusher |
| 15X- DB Side Arm Raise (15/10’s) |
| C2: AMRAP in 10 Min: |
| 10X- Push-ups (floor to lockout) |
| 5X- DB Thruster (55/35’s) |
Thursday 06/24/21- Workout
Complete: 10-9-8-7-6-5.
Conventional Deadlift (70% or 135/105)
Platform Reverse Lunge (35/25’s) RL=1
Strict Pull-up
DB Bicep Curl (35/25’s)
KB Hammer Curl (45/35)
Bar Facing Burpee
Wednesday 06/23/21- Workout
AMRAP in 5 min on each. Rest 2 min after.
C1: 8X on each.
Wall Ball (20/14)
Sit-ups
C2: 8X on each.
TTB
DB Snatch (55/35) RL=2
C3: 8X on each.
Bike or Row (cals)
Burpees
EC: Run 1.5 Miles
