Monday 12/09/24- Workout
Conventional Deadlift- 5X8@60% or RPE6.
*16 min cap.
Start on either circuit:
C1: 4X10. Rest 1 min after set.
TRX Box Hamstring Curl
Pause MB Hip Abduction RL=1
C2: For time: 30-25-20-15-10.
Jump Squat
Mountain Climber RL=1
Saturday 12/07/24- Workout
AMRAP in 6 min on each. Rest 2 min between. 8X on each.
C1:
Split Leg Lunge Jump RL=1
Hand Release Push-up
Sit-up
C2:
Conventional Deadlift (135/105)
Dual DB Suitcase Row (55/35’s)
BB Core Roll-out
C3:
Skier Lunge Jump RL=1
Plate Wood Chopper (35/25)
Plate Core Twist RL=1
Friday 12/06/24- Workout
Complete 40 Reps on each:
BB Incline Bench Press (165/105)
DB Floor Chest Press (70/45’s)
BB Hip Thrust (275/235)
KB Stiff Leg Deadlift (70/55’s)
Then complete for time: 10-9-8…1
Bike or Row (cals)
DB Push Press (55/35’s)
Thursday 12/05/24- Workout
Pull-up- 5X5@RPE10.
*14 min cap.
Complete: 16-14-12-10.
BB Bent-over Row (135/105)
Burpee Over Bar
KB Hammer Curl (55/35)
DB Snatch (55/35) RL=2
DB Reverse Grip Curl (25/15’s)
