L.B. Back Squat- 8X2@80% or 5X12@RPE7. Complete 4 rounds: 10X- Bench Press (185/125) 1 Min- Wall Sit 40Y- Single KB Front Rack Walk (70/45) 30 sec- ISO Lunge RL=1 10X- DB Push Press (55/35’s)
Read MoreComplete in order for time: C1: 10-8-6-4-2. Pull-ups DB Snatch (55/35) RL=1 *Rest 2 min after all sets complete. C2: 10-8-6-4-2. Burpees Over Bar BB Core Roll-out *Rest 2 min after all sets complete. C3: 50 cal- Bike or Row 50X- Wall Ball (20/14)
Read MoreComplete strength in any order: BB Push Press- 4X1@90% or 4X8@RPE6 Pause Sumo Deadlift- 5X3 Build to RPE10 or 4X8@RPE6 *24 min cap. Complete 4 Rounds: 5X- Bench Press (225/135) (185/95) 20X- Step-ups RL=1 5X- DB Floor Chest Press (70/45’s) 20X- Sprinter Lunge RL=1 5X- Pause Weighted Push-up (45/35)
Read MoreStart on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set. C1: Reverse Grip BB Inverted Row Neg. DB Hammer Curl (25/15’s) C2: TRX High Row Neg. DB Bicep Curl (25/15’s) C3: Pause Inclined Arm Y’s Pause Inclined Arm A’s C4: No Rest. DB Plank Row (35/25) RL=1 DB Core Twist RL=1 Bike or Row […]
Read MorePause LB Back Squat- 5X1 Build to RPE10 or 4X8@RPE6. *16 min cap. Start on either circuit: C1: 4 sets. Rest 1 min after set. 10X- DB Front Rack Reverse Lunge (70/55’s) RL=2 15X- MB Squatted Side Step RL=1 20X- MB Jump Squat C2: EMOM until caught. Start at 2 reps, climb by 2 each […]
Read MoreStart on C1 or C2. Complete C3&C4 last. C1: 75X. BB Strict OHP (60% or 95/65) Strict Pull-up C2: 75X. DB Bench Press (70/45’s) BB Reverse Grip Bent-over Row (use OHP wt.) C3: 50X. DB Front Arm Raise (25/15’s) DB Reverse Fly C4: 50X. DB Skull Crusher (35/25’s) DB Bicep Curl *Every 5 min, stop […]
Read MoreSumo Deadlift- 6X2@80% or 5X8@RPE6. *16 min cap. Complete 4 Rounds: 10X- BB Front Squat (95/75) 30 sec- Side Plank RL=1 10X- DB Stiff Leg Deadlift (55/35’s) 30 sec- Hollow Hold 10 cal- Bike or Row
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