Pause Low Bar Back Squat- 4X5@60% or RPE5 *18 min cap. 2 sec pause. Start on either circuit. C1: 5 sets. Rest 90 sec after set. 8X- Stationary Lunge (35/25’s) 1 min- Wall Sit C2: 3X15. No Rest. Declined Leg Raise Ceiling Touch BB Core Roll-out Finish with 800Y Run.
Read MorePause Bench Press- 5X5 build to RPE10. *16 min cap. 3 sec pause. Start on any circuit. C1: 15-12-9-6. Rest 1 min after set. BB Incline Bench (185/105) (135/65) KB OH Tricep Ext (55/35) C2: 15-12-9-6. Rest 1 min after set. DB Bent-over Row (55/35’s) DB Bicep Curl (25/15’s) C3: For time: 20-15-10-5. Pull-ups Push-up Sit-ups EC: For time: 20-15-10-5Run 400YBurpees
Read MoreBB Push Press- 3X3@75-85% or 3X6@RPE5 *14 min cap. Complete 50 reps on each for time. Any order/rep scheme. DB Bench Press (55/35’s) Chin-ups DB Floor Chest Press (55/35’s) BB Bent-over Row (95/65) *Every 2 min stop, and do 5 Burpees.
Read MoreLow Bar Back Squat- 4X5@50% or RPE4 *15 min cap. Start on any circuit below: C1: 12-10-8-6. Rest 1 min after set. Declined DB Hamstring Curl (35/25) KB Goblet Squat (55/35) C2: 3X10. Rest 1 min after set. MB Straight Leg Abduction Banded Straight Leg Adduction C3: 3@20sec. No rest. ISO Bird-dog Side Plank
Read MoreComplete 50 Reps on both: Strict Pull-up DB Hammer Curl (35/25’s) *15 min cap. AMRAP in 15 Min: 10X- Wall Ball (20/14) 10 cal- Bike 10X- Alt. DB Snatch (55/35) RL=2 10 cal- Row10X- Dragonfly
Read MoreBench Press- 5X2@80% or 5X6@RPE5 *16 min cap. Complete 4 Rounds of: 5X- BB Strict OHP (115/85) 20X- Push-ups (floor to lockout) 4X- KB OH Walk (35/25’s) *at each cone do 20X Bicycles RL=1 Run 400Y
Read MoreConventional Deadlift- 3X3@75%, 3X1@90% or 6X8@RPE5 *16 min cap. Complete circuits in any order. C1: 4 sets. Rest 90 sec after set. 10X- BB Inverted Row 15X- TRX High Row 10X- DB Bicep Curl (25/15’s) C2: 4 sets. Rest 90 sec after set. 10X- Sumo Deadlift (165/125) 15X- Side Lying Hip Raise 10X- Alt. Reverse Lunge EC: For time: 20-15-10-5KB Swing (55/35)TTB
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