Tuesday 09/16/25- Workout
Bench Press- Est. a 5RM or 4X8@RPE6.
*16 min cap.
Compete 40 Reps on each:
Pull-up
DB Incline Bench Press (70/40’s)
BB Bent-over Row (135/95)
Alt. One Arm Elevated Push-up RL=1
*After each do 15X on:
Crunches
Leg Raise
Starfish Sit-up RL=1
Monday 09/15/25- Workout
HB Back Squat- Est. a 5RM or 4X8@RPE6.
*16 min cap.
Complete: 12-10-8-6.
Single Leg Stand-up (55/35) RL=1
Bike or Row (cals)
Weighted Squat Jump (55/35’s)
Jump Rope (X10)
Saturday 09/13/25- Workout
EMOM for 5 Min. Rest 3 min between.
C1:
15 cal- Bike or Row
C2:
15X- Wall Ball (20/14)
C3:
15X- Conventional Deadlift (135/105)
*After all are complete, Run 1 Mile.
**Scale to 12X on each.
Thursday 09/11/25- Workout
For time:
Run 800Y
110X- Step-up RL=2
Run 800Y
110X- Push-up
Run 800Y
110X- BB Inverted Row
Run 800Y
110X- Stationary Lunge RL=2
