Monday 08/05/24- Workout
| Bench Press- Est. a 10RM or 5X8@RPE6. |
| *16 min cap. |
| Start on any exercise. Complete 50 reps on each. |
| L.B. Back Squat (65% or 135/105) |
| DB Incline Bench Press (70/40’s) |
| Stationary Lunge (55/35’s) RL=2 |
| DB Tricep Kick-back (25/15) RL=2 |
| *Run 400Y after each. |
Thursday 08/01/24- Workout
| Bench Press- 3X5@70% or RPE6 & 1XAMRAP |
| *16 min cap. |
| Complete: 8-10-12-10-8. |
| BB Floor Chest Press (225/125) |
| DB Skull Crusher (35/25’s) |
| DB OHP (55/35’s) |
| Plate Truck Driver (45/35) RL=1 |
| Bike or Row (cals) |
Wednesday 07/31/24- Workout
| Buy in/out with 800Y Run |
| Then, complete: 20-16-12-8. |
| Single DB Push Press (35/25) RL=2 |
| Dragonfly |
| Reverse Lunge to Step-up RL=2 |
| Weighted Sit-up (35/25) |
| DB Plank Row (35/25) RL=2 |
| Weighted Core Twist (35/25) |
Tuesday 07/30/24- Workout
| Conventional Deadlift- 4X5@80% or 4X8@RPE6. |
| *16 min cap. |
| Complete 4 sets on each. Rest 90 sec after set. |
| C1: |
| 5X- Pause Pull-up |
| AMRAP- DB Bicep Curl (25/15’s) |
| C2: |
| Sinlge Leg Hip Thrust (55/35) RL=1 |
| AMRAP- KB Swing (70/55) |
