Pause Bench Press- 5X3@75% or 5X6@RPE7 *18 min cap. – For time: 21-15-9 DB Push Press (35/25’s) TRX Skull Crushers Burpees
Read MoreComplete 4 Rounds. – 5X- Side Shuffle (20Y=1) 10X- TRX Pikes 200Y- Farmer’s Walk (35/25’s) 10X- Superman’s (pause 3 sec) 100X- Jump Rope
Read MorePause Back Squats- 4X3@70% or 4X6@RPE6 *20 min to complete. – Complete circuits in any order. Circuit 1: 4X15. Rest 1 min after sets. Single Leg Hip Thruster (25/15) Squat Jumps Circuit 2: 3X10. Rest 1 min after sets. TRX Pistol Squat Single KB Front Rack Squat (35/25)
Read MoreBench Press- 8X4@70% or 8X8@RPE7 *20 min to complete. – AMRAP 18 min 8X- Incline Bench (135/65) (95/35) 8X- DB Floor Chest Press (55/25’s) 10X- Weighted Ceiling Touches (35/25) 200Y Run
Read MoreComplete in order. Rest as needed. – 5X- Sumo Deadlift (60% or RPE9) 30X- DB Suitcase Rows (35/25’s) 5X- Conventional Deadlift (use sumo%) 30X- Single Leg Hip Bridge 5X- Sumo Deadlift 30X- Chin-ups 5X- Conventional Deadlift 30X- Plank DB Rows (25/15’s)
Read MoreFront Squat- 5X4@65% or 5X8@RPE7 *Rest 90 sec between sets. 18 min to complete. – Complete 5 Rounds. Run 400Y 20X- Wall Balls (20/10) 20X- Starfish Sit-ups
Read MoreBench Press- 5X5@65% or RPE8 *Rest 90 sec between sets. 18 min cap. ———– Partner Workout: 100X- DB Step-ups (25/15’s) Plate OH hold (45/25) *One partner on each. Start and stop at the same time. Split reps between the two. – 100X- Inclined Push-ups *One partner goes while the other holds a plank. Split […]
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