Monday 08/12/24- Workout
| L.B. Back Squat- 3X5@70% or RPE6 & 1XAMRAP |
| *16 min cap. |
| Complete: 25-20-15-10-5. |
| Conventional Deadlift (165/125) |
| Situps |
| Goblet Squat (70/55) |
| Starfish Sit-up RL=1 |
| Bike or Row (cals) |
Saturday 08/10/24- Workout
Conventional Deadlift- 100X@50% or 185/135
*Every time you rest, complete:
15X- KB Swing (70/55)
15X- Burpee Over Bar
15 cal- Bike or Row
Friday 08/09/24- Workout
| Complete 4 sets on each. Rest 90 sec after set. |
| C1: |
| 8X- DB Incline Bench Press (70/40’s) |
| AMRAP- Push-up |
| C2: |
| 8X- BB Bent-over Row (135/105) |
| AMRAP- TRX High Row |
| C3: |
| 8X- DB Hammer Curl (35/25’s) |
| 8X- DB Skull Crusher (35/25’s) |
| *After each circuit is complete, do 30X Wall Ball (20/14) |
Thursday 08/08/24- Workout
| Pause L.B. Back Squat- 4X8@60% or RPE6. |
| *15 min cap. |
| Start on either circuit: |
| C1: 3X15. Rest as needed. |
| Side Lying MB Hip Abduction RL=1 |
| Lying MB Hip Flexion |
| Lying MB Hip Ext. |
| Banded Hip Adduction RL=1 |
| C2: EMOM until caught. Start at 2 reps, climb 2 each round. |
| Goblet Squat (55/35) |
| Sit-up |
