12/23/25

AM Workout (0615)

A.

AMRAP 2:

20/16 Cal Echo Bike

Max Shuttle Runs (25’)

Rest 2 minutes

AMRAP 2:
300’ Shuttle Runs (25’ increments)

Max Cal Row 

Rest 2 minutes 

AMRAP 2:

20/16 Cal Row

Max Echo Bike Cals 

Rest 2, then repeat everything for a second time (22 minutes total) 

B.

EMOM 16 (4 sets) of:

Min 1 - 8-12 DB Bench Press

Min 2 - 8-12 DB Bent-Over Rows

Min 3 - 8-12 Ab-Wheel Rollouts

Min 4 - 5 Tempo Reverse Snow Angels @ 1111

then…

3 Rrds of:

Max Banded Tricep Push-Downs

Max Banded Hammer Curls 

PM Workout (TBD)

A.

Back Squat

3 sets x 5 reps (345 last week)

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

B.

Front Front Squat

2-3 sets x 10 reps

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

C.

Deadlift

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

D.

Leg Press or Narrow Stance Back Squat

2 sets x 10-15 reps

Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

E.

Lying, Seated or Partner Hamstring Curls

2 sets x 6-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

F.

Calf Raises 

4x15-20

G.

Glute Ham Raises

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.