Complete strength in any order. Build to 3RM or 5X6@RPE5. *20 min cap. Strict OHP Bench Press – Death by EMOM: Push-ups (floor to lockout) *1st=5X, 2nd= 10X, 3rd= 15X… – Once done, complete: 500X- Jump Rope 50X- Wall Balls (20/14) 50X- Burpees
Read MoreComplete in any order. All reps must be completed before moving on. – E1: 3200M Bike E2: 2400M Row E3: 80X- Step-ups (RL=2) E4: 100X- Skier Lunge (RL=1) E5: 100X- Oblique Crunch (50 per side)
Read MoreFront Squat- 4X8@60% or RPE6 *18 min cap. – Start on either circuit. C1: 4 sets. Rest 30 sec after each set. 30 sec.- Hollow Hold 30 sec.- Side Plank Adductor Hold C2: 25-20-15-10. No Rest. Weighted Squat Jump (35/25’s) Wall Sit (1 min) TRX Hamstring Curl Split Leg Lunge Jump LR=1
Read MoreConventional Deadlift- 5X6@60% or RPE5 *18 min cap. – Complete 5 Rounds below: 10X- Pull-up 4X- Farmers Carry (70/45’s) 10X- TRX Low Row 4X ea.- DB Snatch (55/35) 10 cal- Bike or Row
Read MoreStart on any circuit. Complete 50-40-30-20-10 on each. – C1: Bike (Meters X10) DB Push Press (35/25’s) C2: Rower (Meters X10) Plate Bent-over Row (45/35) C3: Bicycle RL=1 Lying Leg Raise Air Squats
Read MoreIncline Bench Press- 6X5 build to heaviest load. *22 min cap. – Once done, complete circuits in order below: C1: 4 sets. Rest 30-60 sec after set. 10X- DB Floor Chest Press (55/35’s) 1 Min- Seated Plate OH Hold (45/35) C2: For time: 20-18-16-14…2 Push-up Sit-up Jump Rope (X10)
Read MoreTempo HB Back Squat- 4X5@60% or RPE5 *18 min cap. 3/2/1 Tempo. – Once done, start on any circuit below: C1: 12-10-8-6. Rest 1 min after set. DB Step-up (35/25’s) DB Thruster (35/25’s) C2: 4X15. Rest 1 min after set. MB Squatted Side Step MB Glute Bridge MB BB Stiff Leg Deadlift (95/65)
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