Monday 07/15/24- Workout
Pause L.B. Back Squat- 5X5@65% or 4X8@RPE6.
*16 min cap. 2 sec pause at bottom.
Complete: 20-16-12-8
DB Bench Press (70/45’s)
Goblet Squat (70/55)
DB Strict OHP (35/25’s)
TRX Pistol Squat RL=2
Run 200Y
Saturday 07/13/24- Workout
Complete in order: 21-15-9 on each.
C1:
Goblet Squat (55/35)
*Partner holds Wall Sit
C2:
DB Push Press (55/35’s)
*Partner holds KB’s in Front Rack (55/35’s)
C3:
TTB
*Partner holds V-sit
C4:
Run 800Y together
**Alternate rounds.
Friday 07/12/24- Workout
| Complete 6 Rounds. 8 on each. |
| DB Incline Bench Press (70/45’s) |
| Chin-up |
| Run 200Y |
| Weighted Push-up (45/35) |
| BB Bent-over Row (115/85) |
| Bike or Row (cals) |
Thursday 07/11/24- Workout
| Pause Conventional Deadlift- 3X8@60% or RPE5. |
| *14 min cap. 2 sec pause. |
| Start on either circuit: |
| C1: 4X10. Rest 90 sec after set. |
| BB Hip Thrust (275/225) |
| Standing MB Hip Abduction RL=1 |
| C2: AMRAP in 8 Min. 8X on each. |
| KB Swing (55/35) |
| Split Leg Lunge Jump RL=1 |
| Burpee |
