Complete strength in any order:BB Push Press- Est. a 3RM or 5X10@RPE6Bench Press- 5X2@85% or 5X10@RPE6*24 min cap. EMOM until caught by the clock. Start at 1 rep, climb by 1 rep each round.Push-up DB Snatch (55/35) RL=2
Read MoreStart on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set. C1: Pause BB Inverted RowDB Hammer Curl (25/15’s) C2: KB Dual Suitcase Row (55/35’s)DB Bicep Curl (25/15’s) C3: DB Lat Pull-over (55/35)TRX Reverse Fly C4: 50 reps on each in order:TTB Ceiling TouchStarfish Sit-up RL=1
Read MoreL.B. Back Squat- Est. a 1RM or 4X15@RPE8.*16 min cap. Complete: 20-18-16-14-12-10.Bulgarian Lunge (35/25’s) RL=1Wall Ball (20/14)Bike or Row (cals)Burpees
Read MoreConventional Deadlift- Est. a 1 RM or 4X15@RPE8*16 min cap. Complete 4 Rounds:5X- Bench Press (205/115) (135/65)15X- Sit-ups5X- DB Strict OHP (55/35’s)15X- Bicycle RL=1Run 200Y w/ WB (20/14)
Read MoreComplete in order:Run 1200Y100X- Squats50X- Push-ups50X- Sit-upsRun 800Y100X- Squats50X- Push-ups50X- Sit-upsRun 400Y100X- Squats50X- Push-ups50X- Sit-upsRun 200Y100X- Squats50X- Push-ups50X- Sit-ups
Read MoreWeighted Pull-ups- 6X3@RPE10*10 min cap. Start on any circuit:C1: 4X8. Rest 1 min after set.TRX Single Arm RowKB Bent-over Row (55/35) C2: 4X8. Rest 1 min after set.Neg. Seated Bicep Curl (25/15’s)DB Reverse Fly (25/15’s) C3: For time: 15-12-9-6.Burpees Over BoxBike or Row (cals)
Read MoreTempo L.B. Back Squat- 3X5@50% or RPE4.*15 min cap. 3-3-1 tempo. Start on any circuit once done:C1: 3X20. Rest 1 min after set.MB Hip AbductionSide Lying Hip Raise C2: 3 sets. Rest 1 min after set.20X- TRX Hamstring Curl1 min- Wall Sit w/ WB Adductor Hold (20/14) C3: 3X30sec. Rest 30 sec after set.PlankHollow Hold
Read More