Thursday 09/19/24- Workout
L.B. Back Squat- 6X2@85% or 4X8@RPE7.
*16 min cap.
Complete: 4X8 on each. Rest 60-90 sec after set.
C1:
Single Leg Hip Thrust (55/35) RL=1
MB Hip Abduction RL=1
C2:
TRX Reverse Fly
DB Bicep Curl (35/25’s)
DB Hammer Curl (35/25’s)
Wednesday 09/18/24- Workout
AMRAP in 25 min.
Run 200Y
8X- Single DB Thruster (55/35) RL=1
8 cal- Bike or Row
8X- DB Plank Row (35/25) RL=1
80X- Jump Rope
Tuesday 09/17/24- Workout
BB Strict OHP- 4X8@60% or RPE6.
*14 min cap.
Complete 60 Reps on each.
BB Incline Bench Press (165/105)
Pull-up
DB Floor Chest Press (70/45’s)
Dual KB Suitcase Row (55/35’s)
*Start on any movement. Finish all reps before moving.
Monday 09/16/24- Workout
Conventional Deadlift- Est. a 1RM or 4X10@RPE7.
*16 min cap.
Complete: 30-24-18-12-6.
Split Leg Lunge Jump RL=1
V Sit-up
KB Swing (70/55)
Superman
Wall Ball (20/14)
