1/22/26

AM Workout (0615)

A.

EMOM 15 (5 sets of):
Min 1 - 4-7 Ring Muscle-ups

Min 2 - :30 Max Alternating Pistols

Min 3 - Rest  

B.

On a running clock:

EMOM 15 (5 sets) of: 

Min 1 - 15/12 Cal Echo Bike

Min 2 - 10 Burpee Box Jump Overs (24/20” - step down)

Min 3 - 25’ - 50’ HSW 

At 15:00… 

For time:

15/12 Cal Echo Bike

10 Burpee Box Jump Overs (24/20” - step down) 

50’ HSW 

PM Workout (TBD)

A.

Bench Press

3 sets x 2 reps (255 last week) 

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

B.

Pull Ups

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

C.

Lat Pulldowns

3 sets x 10-15 reps

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

D.

Barbell Row

2-3 sets x 10-15 reps

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

E.

Dumbbell Side Raises

2-3 sets x 10-15 reps

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

F.

Dumbbell Bent-Over Side Raises

2-3  sets x 10-15 reps

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

G.

Barbell Curls

2-3 sets x 6-12 reps

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

H. 

Barbell Shrugs

2-3 sets x 8-15 reps

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