Complete in order below:Run 1 Mile (scale to 800Y)Then complete 4 rounds of:8X- Burpees10X- Push-ups12X- V Sit-ups14X- Split Leg Lunge Jump RL=1
Read MoreBench Press- 5XAMRAP@80% or 135/85*18 min cap. Once done, complete 5 Rounds:10X- High Bar Back Squat (135/105)Run 200Y w/ WB (20/14)15X- DB Bench Press (55/35’s)10X- Burpees
Read MorePartner WOD- Complete: 40-30-20-10. Run 400Y (scale 200Y)Wall Ball Toss (20/14)*Partner Holds V-SitBB Thruster (95/65)*Partner Holds Plank TTB or Hanging Knee Raise*Partner Holds Wall Sit
Read MoreComplete: 20-18-16-14-12-10.Run 200YAlt. DB Snatch (35/25) RL=2Conventional Deadlift (95/65)BB Lateral Jump-over RL=1Bicycle RL=1
Read MorePause Conventional Deadlift- 4X5@65% or RPE5*16 min cap. 1 sec pause at knee. Start on either circuit below:C1: 4 sets. Rest 1 min after set.10X- DB Reverse Fly (25/15’s)10X- DB Bicep Curl (25/15’s)1 Min- Hang from Rig C2: 4 sets. Rest 1 min after set.5X- Pause DB Bent-over Row (55/35)10X- Pause Plate Hammer Curl (45/35)1 […]
Read MoreBench Press- 6X5 build to RPE10.*20 min cap. Start on any circuit once done:C1: 4 Sets. Rest 1 min after set.8X- Standing DB OHP (35/25’s)10X- Plank Push-upC2: 4X10. Rest 1 min after set.Alt. DB Bench PressTRX Chest Press C3: 3 Rounds. No Rest.150X- Jump Rope15X- KB Skull Crusher (45/35)15X- Plate OH Sit-up (35/25)
Read MoreComplete in any order:C1: 3 Rounds.Run 400Y10X- Wall Ball (14/10)10X- Sit-upsC2: 3 Rounds.Row 400M10X- KB Swings (45/35)10X- Push-upC3: 3 Rounds.Bike 400M10X- DB Plank Row (25/15)10X- Starfish Sit-up RL=1
Read More