Monthly Archives: February 2017

Complete for time. Circuit 1. 6-9-12-12-9-6
Conventional Deadlift 135/65
Single Leg Hip Bridge
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15 min to complete. 4 rounds. Rest 1 min between sets.
Inclined Chest Press 8X (95/45)
One Arm Elevated Push-ups 8X LR=1
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6 Rounds. Rest 1 min after each round.
Pull-ups-8X
Inverted Rows- 10X 
Toes To Bar- 10X
DB Bicep Curls- 10X
Rower -200M

EMOM 8 min
Sumo Deadlifts 2X@85% or 8X@RPE 5-6
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16 min to complete.
Bench Press Est. a 10 rep max or 5X10@RPE 5-6
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5 Rounds for Time.
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Conventional Deadlift 10X (185/95)
Weighted Situps 10X (20/10)
TRX Low Rows 10X
Run 400yds (scale 200yds)

12-12-10-10-8-8. Rest 1 min after 2 sets.
Incline Bench Press (115/55)
Lying DB Skull Crusher (35/25)
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Rest 1 min between sets
Pause Squats 4X5@75% or 4X8@RPE 7-8
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Complete for time. 10-9-8-7-6 
Burpees Over Bar LR=2
Hanging Leg Raise
DB Stationary Lunge (25’s/15’s)
Jump Rope X10
Wall Balls […]

Circuit 1. 5 rounds. 1 min rest between rounds.
BB Bent-over Rows 10X (95/55)
Chin-ups 10X
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18 min to complete. 1 min rest between sets
Pause Bench Press 5X4@75% or 5X12
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