Wednesday 07/24/24- Workout
| Complete 10 Rounds: |
| 5X- Pull-ups |
| 5X- DB Snatch (55/35) RL=2 |
| 5X- BB Bent-over Row (135/105) |
| 5X- DB Snatch (55/35) RL=2 |
| 5X- KB Hammer Curl (70/55) |
| 5X- Burpee |
Tuesday 07/23/24- Workout
| Bench Press- 4X10@65% or RPE5. |
| *14 min cap. |
| Start on any circuit. Complete: 3X10. Rest 1 min after set. |
| C1: |
| DB Incline Bench Press (70/45’s) |
| BB Floor Chest Press (165/115) |
| C2: |
| DB Skull Crusher (25/15’s) |
| DB Tricep Kick-back (25/15) RL=1 |
| C3: |
| DB Side Arm Raise (25/15’s) |
| DB Front Arm Raise (25/15’s) |
Monday 07/22/24- Workout
| Complete strength in any order. Complete 3X8@70% or RPE5 on both. |
| L.B. Back Squat |
| Conventional Deadlift |
| *24 min cap. |
| Complete: 20-16-12-8. |
| Split Leg Lunge Jump RL=1 |
| M.B. Skier Lunge Jump RL=1 |
| Wall Ball (20/14) |
| KB Swing (55/35) |
Saturday 07/20/24- Workout
EMOM for 5 min on each. Rest 2 min between.
C1: 10X on each.
LB Back Squat (135/105)
Push-up (floor to lockout)
C2: 10X on each.
DB Incline Bench Press (55/35’s)
Split Leg Lunge Jump RL=1
C3: 10X on each.
DB Push Press (35/25’s)
Burpee
EC:
50X- Pause Crunch
50X- Pause Bicyle RL=1
