BB Front Squat- 5X6@65% or RPE5 *18 min cap. – Start on either circuit once done: C1: 4 sets. Rest 1 min after set. 8X ea.- Bulgarian Lunge (55/35) 8X ea.- TRX Pistol Squat C2: 3 Rounds. 1 Min- Hang from Rig 1 Min- BB Hold (135/85) 8X- Bar Facing Burpee 400M- Bike […]
Read MoreAMRAP- 3 Rounds. 1 min on: 30 sec off Bike (cals) Row (cals) KB Swings (45/25) Sit-ups Jump Squat Push-ups
Read MoreComplete 50 Reps on each in order: – Single KB Thruster (35/25) Skater Lunge RL=1 Step-up DB Floor Chest Press (55/35’s) Plank Push-up TRX Skull Crusher Starfish Sit-ups RL=1 Bicycles RL=1 BB Core Roll-out BB Lateral Jump-over RL=1
Read MoreConventional Deadlift- 2X3@75%, 2X2@85%, 2X1@RPE10 or 6X8@RPE6 *18 min cap. – Complete circuits in order: C1: 14-12-10-8-6. Rest 1 min after set. Strict Pull-up BB Bent-over Row (95/65) C2: 3 Rounds for time. 10X- TTB or Leg Raise 150X- Jump Rope 20X- Alt. DB Snatch (55/35)
Read MoreComplete 5 Rounds for time: – 100X- Jump Rope 10X- DB Thruster (25/15’s) 10X- Plank Push-up 15X- WB Bear Hug Squat (14/10) 15X- WB Core Twist RL=1 15 cals- Bike or Row
Read MoreComplete strength in any order. Bench Press- 5X6@70% or RPE5 BB Strict OHP- 5X8@60% or RPE5 *20 min cap. – AMRAP 16 MIN 5X- Burpees 10X- Push-up (chest to deck) 15X- BB Push Press (95/65)
Read MoreLow Bar Back Squat- 4X8@60% or RPE5 *18 min cap. – Start on either circuit below: C1: 20-18-16-14. Rest 1 min after set. DB Hip Thrust (55/35’s) DB Stiff Leg DL C2: 4 sets. Rest 1 min after set. 1 min- WB Add. Wall Sit (20/14) 20X- Split Leg Lunge Jump RL=1 […]
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