Wednesday 05/01/24- Workout
| Pull-up- 5X3@RPE10. |
| *14 min cap. |
| Start on any circuit. Complete 4 sets. Rest 1 min after set. |
| C1: |
| BB Inverted Row |
| Farmers Hold (70/55’s) |
| C2: |
| DB Inclined Preacher Curl (25/15’s) |
| DB Hammer Curl |
| C3: AMRAP in 8 min: |
| 8X- Alt. DB Snatch (55/35) RL=2 |
| 8 cal- Bike or Row |
Tuesday 04/30/24- Workout
| Bench Press- Est. a 3RM or 4X12@RPE6. |
| *15 min cap. |
| Start on either circuit. Rest 1 min after each set. |
| C1: 4X8. |
| Alt. DB Incline Bench (55/35’s) RL=1 |
| Alt. One Arm Elevated Push-up |
| C2: 4X12. |
| Pause T.B. Tricep Ext. |
| DB Skull Crusher (35/25’s) |
| C3: For time: 4X10. |
| Bike or Row (cals) |
| DB Push Press (55/35’s) |
| Burpee |
Monday 04/29/24- Workout
| H.B. Back Squat- Est. a 10RM or 4X12@RPE6. |
| *16 min cap. |
| Complete 4 Rounds: |
| 5X- Platform Reverse Lunge (70/55’s) RL=1 |
| 15X- Skier Lunge Jump RL=1 |
| 1 Min- Wall Sit |
| Run 200Y |
Friday 04/26/24- Workout
| Start on any movement. Complete 50 Reps on each. |
| BB Stiff Leg Deadlift (165/135) |
| Pause MB Weighted Hip Bridge (55/35) |
| Seated DB Bicep Curl (25/15’s) |
| Seated DB Hammer Curl (35/25’s) |
| BB Latereal Landmine High Row (35/25) RL=1 |
| EC: For time: 20-16-12-8. |
| DB Snatch (55/35) RL=2 |
| Bike or Row (cals) |
