Partner WOD for time. Start on either circuit. – C1: 3 Sets. Bike 250M Partner holds Plank C2: 3 Sets. 150X- Jump Rope Partner holds Hollow Hold C3: 3 Sets. 10X- Burpees Partner Holds Wall Sit
Read MoreLow Bar Back Squat- 5X5@65% or RPE5 *18 min cap. – Start on either circuit below: C1: 3 Sets. Rest 30 sec after set. 1 min- Wall Sit 1 min- Air Squats C2: 3 Sets. No rest. 1 Min- Vsit 20X- Toe Touches 20X- Crunches 250M- Rower
Read MoreEMOM- 8 Min 2X- Sumo Deadlift (70% or 135/85) 5X- Burpees Over Bar – Once done, complete below: 18-15-12-9 Pull-up Plate Hammer Curl (45/25) TRX High Row DB Lat Pull-over (55/35)
Read MoreStart on either circuit. Rest as needed. C1: 4 Rounds. 20X- KB Swings (45/25) 20X- Starfish Sit-ups LR=1 20X- Jump Squats 500M- Bike C2: 4 Rounds. 20X- Lateral BB Jump-over LR=1 20X- V Sit-up 20X- DB Push Press (25/15’s) 300M- Rower
Read MorePush Press- 5X4@80% or RPE5 *16 min cap. – AMRAP 22 Min: 8X- Wall Ball (20/14) 15X- DB Floor Chest Press (55/35’s) 8X- Bench Press (185/105) (135/85) 15X- Standing OH Tricep Ext. (45/25) 8X- Plate OH Sit-up (45/25)
Read MoreConventional Deadlift- Est a 1RM or 5X6@RPE5 *16 min cap. – Complete circuits in any order below: C1: 3X15. Rest 1 min after set. BB Stiff Leg Deadlift (75/ 55) BB Good Mornings C2: 3X6. Rest 1 min after set. Single Leg Hip Thrust (55/35) Step-up (55/35) C3: 3 sets. Sprint 100Y […]
Read MoreFront Squat- 4X6@70-80% or RPE5 *18 min cap. – Complete 5 Rounds: 10X- Alt. DB Snatch (55/35) 8X- TRX Single Arm Row 10X- DB Inclined High Row (35/25’s) 8X- BB Bicep Curl (65/35) Run 200Y
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