BB Complex- Work up to heaviest weight possible. 5X- Push Press 3X- Front Squat 1X- Thruster *15 min cap. – Start on either circuit below. C1: 4 Sets. Rest 1 min after set. AMRAP- Bench Press (80% or 135/65) 10X- Plate OH Sit-up (35/25) C2: 4 Sets. Rest 1 min after set. 10X- Stationary […]
Read MoreAMRAP Stations- 5 Min On: 1 Min Rest between. Rower Bike Run 400Y (repeat until time is up) Sit-ups *Add distance and reps together for total completed.
Read MorePartner WOD- Complete list in order for time. – 400Y- BB Farmers Carry (75/55 on each bar) 100X- Wall Ball (20/10) 100X- Sit-up 4X ea.- Alt. 400Y Run *All reps must be complete before moving on to next movement.
Read MorePause LB Back Squat- 6X4@65% *20 min cap. 3 sec pause at bottom. – EMOM- 4 Min Circuits. Rest 2 min after finished with each. C1: 15X- WB Bear Hug Squat (20/10) 10X- WB OH Sit-ups C2: 50X- Jump Rope 6X- Alt. DB Snatch (55/35) LR=2 C3: 8X- TTB or Leg Raise 8X- Split Leg […]
Read MoreComplete: 10-20-30-20-10 – Conventional Deadlift (115/85) DB Thruster (35/25’s) Rower (Meters X10) Run 400Y
Read MoreAMRAP- 30 Min – 5X- Conventional Deadlift (60% or RPE7) 5X- Burpees Over Bar 10X- Pull-up 10X- TRX High Row 15X- Plate Overhand Curl (45/25) 15X- Plate Bent-over Row Run 200Y
Read More3 Rounds. 1 min on: 30 sec off. Rotate each minute to next. – Bike Row Bicycles Regular Plank Wall Balls (14/10)
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