Pause HB Back Squat- 4X3@75% or 4X8@RPE6.*16 min cap. 2 sec pause. Complete: 20-16-12-8.Run 400YWall Ball (20/14)BurpeesWeighted Jump Squat (35/25’s)Starfish Sit-up RL=1
Read MoreBench Press- Est. a 3RM or 5X8@RPE7.*16 min cap. EMOM until caught by the clock. Start at 1 rep, climb by 1 each round.Push-up (floor to lockout)Sit-up Once done, run 1200Y.
Read MoreConventional Deadlift- 4X1@85-90% or 4X10@RPE7.*16 min cap. Start on either circuit:C1: 5 sets. Rest 1 min after set.5X- DB Inclined Row (70/45’s)10X- TRX Bicep Curl15X- TB Reverse Fly C2: AMRAP in 10 Min5X- Pull-ups10X- Bulgarian Lunge (35/25’s) RL=2 EC: For time:Row- 25 cal
Read MoreH.B. Back Squat- Est. a 5RM or 4X10@RPE6. *15 min cap. Start on any circuit: C1: 4 sets. Rest 1 min after set. 8X- Step-ups (55/35’s) 1 Min- Wall Sit C2: 4 sets. Rest 1 min after set. Alt. DB Bench Press (55/35’s) RL=1 1 Min- KB OH Hold (45/35’s) C3: For time: 21-15-9. Goblet […]
Read MoreBench Press- 3X5@65%, 1XAMRAP or 4X12@RPE6. *16 min cap. Start on either circuit: C1: 5 sets. Rest 1 min after set. 5X- DB Incline Bench (70/45’s) 10X- TRX Skull Crusher 15X- DB Side Arm Raise (15/10’s) C2: AMRAP in 10 Min: 10X- Push-ups (floor to lockout) 5X- DB Thruster (55/35’s)
Read MoreComplete: 10-9-8-7-6-5.Conventional Deadlift (70% or 135/105)Platform Reverse Lunge (35/25’s) RL=1Strict Pull-upDB Bicep Curl (35/25’s)KB Hammer Curl (45/35)Bar Facing Burpee
Read MoreAMRAP in 5 min on each. Rest 2 min after. C1: 8X on each.Wall Ball (20/14)Sit-ups C2: 8X on each.TTB DB Snatch (55/35) RL=2 C3: 8X on each.Bike or Row (cals)Burpees EC: Run 1.5 Miles
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