Complete circuits in order for time: C1: 3 Rounds. 10X- Pull-ups 20X- Push-ups 30X- Air Squats C2: 3 Rounds. 10X- TTB 4X- Farmers Carry (70/55’s) C3: 25 Cal- Bike or Row
Read MoreComplete strength in any order: Front Squat- 4X5 Build to RPE10 Pause Bench Press- 4X10 Build to RPE10 *24 min cap. Start on either circuit once done: C1: 4X10. Rest 60-90 sec after set. BB Floor Chest Press (185/135) (135/85) Seated DB OHP (35/25’s) TRX Skull Crusher C2: 4X10. Rest 60-90 sec after set. Pause Seated DB Leg Ext (55/35) Jump Squat Bike or Row […]
Read MoreConventional Deadlift- 5X3@80% or 5X8@RPE5 *18 min cap. Start on any circuit once done: C1: 3X10. Rest 1 min after set. Nordic Hamstring Curls KB Suitcase DL (55/35) C2: 3X10. Rest 1 min after set. Pause DB Inclined Row (55/35’s) Single Arm Landmine High Row (45/35) C3: 3X10. Rest 1 min after set. Negative DB Bicep Curl (25/15’s) Plate Reverse Grip Curl (45/35)
Read MoreEMOM for 4 Min on each circuit. 2 Min rest between each. C1: 10 cal- Row 5X- Single Arm KB Swing (55/35) C2: 10X- Decline Leg Raises 10X- Ceiling Touch 10X- Starfish Sit-up RL=1 C3: 10X- Burpees Over Bar 5X- Single Arm DB Push Press (55/35) C4: 30X- TRX Mountain Climber RL=1 10X- TRX Pike
Read MoreBench Press- 5X5@75% or RPE5 *16 min cap. Start on either circuit once done: C1: 5 sets. Rest 1 min after set. 5X- Pull-ups 10X- BB Bent-over Row (135/105) 15X- Plate Hammer Curl (45/35) C2: 5 sets. Rest 1 min after set. 5X- Alt. DB Bench Press (70/45’s) 10X- Diamond Push-ups 15X- DB Tricep Skull […]
Read MoreFront Squat- 3X3@80%, 3X8@65% or 6X10@RPE5 *18 min cap. Complete: 6-8-10-10-8-6. Alt. BB Reverse Lunge (135/95) RL=1 Bike (cals) Bulgarian Lunge (55/35) RL=1 Wall Ball (20/14)
Read MoreConventional Deadlift- 5X5 Build to RPE10 or RPE5 *16 min cap. Complete circuits in any order. C1: 3 sets. Rest 1 min after set. 5X- TRX Low Row AMRAP- Pull-ups C2: 3 Sets. Rest 1 min after set. 5X- DB Bicep Curl (25/15’s) AMRAP- DB Hammer Curl (25/15’s) C3: For time: 20-15-10. Row (cals) KB Swing (55/35)
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