Sumo Deadlift- 8X1@85-95% or 8X8@RPE5*18 min cap. Once done, complete: 8-10-12-10-8Pull-upsKB Suitcase Row (55/35’s)TTB or Hanging Leg RaiseBicycle RL=1DB Bicep Curl (25/15’s)Plate Hammer Curl (45/35)
Read MoreComplete: 8-12-16-20-16-12-8 Jump Rope (X10) Sit-up Bike or Row (cals) Plank Push-up KB Goblet Squat (35/25)
Read MorePush Press- 6X5@60% or RPE5Bench Press- 3X3@75%, 3X1@RPE10 or 6X6@RPE7*25 min cap. Once done, start on any circuit below:C1: 4 sets. Rest 1 min after set.8X- Alt. DB Bench Press (55/35’s)15X- Plate Front Arm Raise (35/25) C2: 4 sets. Rest 1 min after set.25X- Push-up (floor to lockout)1 Min- Plate OH Hold (45/35)
Read MoreComplete 5 Rounds: 10X- BB Front Squat (50% or 115/85)15X- Toe Touches10X- Wall Ball (20/14)15 cal- Bike or Row1 Min- Banded Wall Sit
Read MoreComplete 100 Reps on each for time. Any order/rep scheme. – Pull-ups DB Bench Press (55/35’s) WB Bear Hug Squat (20/14) KB Swing (55/35) Sit-up
Read MoreBB Strict OHP- Est. a 10RM or 5X10@RPE5 *16 min cap. – Start on either circuit below: C1: 12-12-10-10-8-8. Rest 30-60 sec after set. TRX Skull Crusher Bench DB Skull Crusher (35/25’s) Plate Side Arm Raise (15/10’s) C2: 4 Rounds. Rest as needed. Run 400Y 15X- Oblique Crunch 10X- TB Core Twist
Read MoreLow Bar Back Squat- 6X5@70-80% or RPE5 *20 min cap. – Start on either circuit below: C1: 18-16-14-12. Rest as needed. Wall Ball (20/14) DB Snatch (55/35) RL=2 C2: 3 Sets. Rest 1 min after set. 10X- BB Reverse Lunge (115/85) RL=1 20X- Mountain Climber RL=1
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