Wednesday 08/21/24- Workout
| Conventional Deadlift- 8X2@85% or 4X12@RPE6. |
| *16 min cap. |
| AMRAP in 20 Min. Start at 2 reps, climb by 2 each round. |
| Platform KB Reverse Lunge (55/35’s) RL=2 |
| TTB |
| DB Thruster (55/35’s) |
| Burpee |
Tuesday 08/20/24- Workout
| Bench Press- Est. a 5RM or 4X8@RPE6. |
| *16 min cap. |
| Complete: 8-10-12-10-8. |
| Pull-up |
| DB Incline Bench Press (70/40’s) |
| DB Hammer Curl (35/25’s) |
| DB Tricep Kick-back (35/25) |
| Run 200Y w/ WB (20/14) |
Monday 08/19/24- Workout
| L.B. Back Squat- Est. a 5RM or 4X8@RPE6. |
| *16 min cap. |
| Start on either circuit: |
| C1: 4X15. Rest 1 min after set. |
| BB Stiff Leg Deadlift (185/155) |
| TRX Box Hamstring Curl |
| C2: |
| KB Swing (70/55) |
| KB Goblet Squat |
| Bike or Row (cals) |
Saturday 08/17/24- Workout
AMRAP in 7 min on each. Rest 3 min between circuits.
C1: 5X on each.
Bike (cals)
Wall Ball (20/14)
WB Core Twist RL=1
C2: 5X on each.
Row (cals)
KB Swing (55/35)
TTB
C3: 5X on each.
Run 200Y
BB Lateral Jump-over RL=1
BB Core Roll-out
