Complete for time: 30-25-20-15-10 – Pull-ups (sub. TRX Pull-up) Push-up (floor to lockout) Sit-ups BB Push Press (75/55) BB Lateral Jump-over LR=1
Read MorePause HB Back Squat- 5X4. Build to heaviest weight. *18 min cap. 3 sec pause. – Start on either circuit below: C1: 4 sets. Rest 30-60 sec. after set. 20X- Single Leg Hip Thrust 20X- Skier Lunge LR=1 C2: 4 sets. Rest 30-60 sec. after set. 10X- Reverse Lunge to Step-up 10X- TRX […]
Read MoreComplete each for time. Rest 2 min before the next exercise. – E1: 1000M- Row E2: 2000M- Bike E3: 500X- Jump Rope E4: 75X- Wall Ball (20/10)
Read MoreSeated BB OHP- 5X10@RPE6 *18 min cap. – Complete for time: 21-15-9 Push-up (floor to lockout) TTB or Leg Raise DB Push Press (35/25’s) Jump Rope (X10)
Read MoreComplete: 6-8-10-12-10-8-6 – Low Bar Back Squat (165/125) (135/85) Burpees Iso Bird-dog (30 sec ea.) Row (200M) KB Inclined High Row (35/25’s) DB Bicep Curl (25/15’s)
Read MoreStart on any circuit below: – C1: 3 Rounds. 15X- Single DB Push Press (35/25) 500M- Bike C2: 3 Rounds. 15X- Squat Jumps 400M- Row C3: 3 Rounds. 25X- Crunches 15X- Alt. DB Snatch (35/25)
Read MoreBench Press- 3X3@85%, 3X10@55% or 6X10@RPE8 *20 min cap. – Start on either circuit below: C1: 20-16-12-8. Rest 1 min after set. Close Grip Bench (115/65) TRX Skull Crusher C2: 20-16-12-8. Rest 1 min after set. DB Floor Press (55/35’s) TB Side Arm Raise Plate OH Sit-up (35/25) Plate Core Twist LR=1
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