Tuesday 09/01/20- Workout
Bench Press- 5X4@70% or RPE5
*15 min cap.
Complete 4 Rounds:
5X- BB Strict OHP (115/75)
10X- DB Incline Bench (55/35’s)
15X- Push-ups (floor to lockout)
5X- DB Tricep Kick-back (25/15) RL=1
10X- TRX Skull Crusher
15X- Bike or Row (cals)
EC: For time: 15-12-9-6.
DB Thruster (35/25’s)
Jump Rope (X10)
Monday 08/31/20- Workout
Sumo Deadlift- Est. a 1RM or 5X10@RPE8
*16 min cap.
Complete 4 Rounds:
15X- MB Squatted Side Step RL=1
15X- TRX Hamsting Curl
10X- DB Reverse Lunge (55/35’s) RL=1
Run 400Y
Saturday 08/29/20- Workout
Sumo Deadlift- Est. a 10RM or 5X8@RPE6
*15 min cap.
Complete for time in any order/rep scheme:
100X- Conventional Deadlift (135/105)
75X- Pull-ups
50X- Burpees Over Bar
25X- DB Snatch (55/35) RL=1
Friday 08/28/20- Workout
Pause Bench Press- 4X10@50% or RPE6.
*16 min cap. 2 sec pause.
Start on any circuit:
C1: 14-12-10-8-6. Rest 1 min after set.
DB Skull Crusher (25/15’s)
KB OH Tricep Ext. (45/35)
C2: 14-12-10-8-6. Rest 1 min after set.
Stationary Lunge (35/25’s) RL=2
Side Lunge RL=1
C3: 25-20-15-10. No Rest.
Run 400Y
Sit-ups
Leg Raises
