Complete: 25-20-15-10-5 Side Shuffle (10Y=1Rep) Bike or Row (cals) Sprinter Lunge (reps per side) V Sit-up Sit-ups WB Core Twist (14/10) RL=1
Read MoreStart: Run 1 mile Then complete circuits in any order: C1: 5 Sets. Rest 1 min after set. 8X- DB Inclined Row (55/35’s) 15X- TRX High Row C2: 4 Sets. Rest 1 min after set. 8X- Farmers Walk (55/35’s) 15X- TB Reverse Fly (25/15’s) C3: 4 Sets. Rest 1 min after set. 8X- Pause Plate […]
Read MoreTempo Low Bar Back Squat- 4X3@70% or RPE5 *18 min cap. 3/2/1 tempo. 5 MIN EMOM on each circuit. 2 min rest between. C1: 5 Rounds. 8X- Burpees 8X- Alt. DB Snatch (55/35) RL=2 C2: 5 Rounds. 8X- Conventional Deadlift (185/155) 16X- Bicycle RL=1
Read MorePartner WOD- Each completes the rounds on the circuit. C1: 4 Rounds. 400M- Bike 8X- Burpees *Partner Holds Plank C2: 4 Rounds. 300M- Row 15X- DB Push Press (25/15’s) *Partner Holds V-sit C3: 3 Rounds. Run 400Y *Partner Holds Plate OH (35/25)
Read MoreBench Press- Est. a 10RM or 5X10@RPE7 *18 min cap. Once done, complete circuits in any order: C1: 14-12-10-8-6. Rest 1 min after set. DB Bench Press (55/35’s) Chin-ups C2: 14-12-10-8-6. Rest as needed. DB Tricep Skull Crusher (25/15’s) DB Bicep Curl DB OHP DB Sit-up
Read MoreComplete: 6-8-10-12-10-8-6 BB Front Squat (50% or 135/85) DB Stationary Lunge (55/35’s) Wall Ball (20/14) 1Min- Wall Sit Bike or Row (400M)
Read MoreIncline Bench- 6X10@RPE10 *18 min cap. Once done, complete: 6-8-10-8-6. DB Bench Press (70/35’s) Plate OH Walk (45/35) *5 Push-ups @ each cone (20Y=1X) DB Push Press (55/35’s)
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