Sumo Deadlift- 5X3@75% or 5X10@RPE5. *16 min cap. Complete 4X8 on each. Rest 1 min after set. C1: Braced DB Bent-over Row (55/35) RL=1 Alt. DB Hammer Curl (25/15’s) RL=1 C2: BB Stiff Leg Deadlift (185/135) Dual KB Deficit Sumo Squat (55/45’s) C3: No rest.TTB Pause Bicycle RL=1
Read MoreBench Press- Est. a 3RM or 4X12@RPE6. *16 min cap. Start on any circuit once done: C1: 4 sets. Rest 1 min after set.8X- Neg. DB Incline Bench (55/35’s) AMRAP- KB OH Tricep Ext (55/35) C2: 4 sets. Rest 1 min after set. 8X- Landmine Press (45/35) AMRAP- DB Side Arm Raise (25/15’s) C3: For […]
Read More“Murph” For time:1 Mile Run 100X- Pull-ups200X- Push-ups300X- Squats1 Mile Run*You can partition reps, and scale as needed.
Read MoreSumo Deadlift- Est. a 10RM or 5X10@RPE6. *16 min cap. Complete: 16-14-12-10. Reverse Lunge (95/75) RL=1 Inclined Row (55/35’s) Run 200Y KB Swing (70/55) TRX High Row Run 200Y
Read MoreBB Strict OHP- 5X5 Build to RPE10. *14 min cap. Start on any circuit once done: C1: 3 Rounds. Rest 90 sec after set. 5X- Bench Press (185/115) AMRAP- Dropset Bench Press (135/85) C2: 3 Rounds. Rest 90 sec after set. 5X- Inclined DB Tricep Kick-back (35/25’s) AMRAP- Dropset DB Tricep Kick-back (15/10’s) C3: 5 […]
Read MorePause Front Squat- 4X6@60% or RPE4. *16 min cap. 2 sec pause. Complete 3 Rounds: 100Y- Walking Lunge 100Y- Run 10X- TRX Pike 10X- Starfish Sit-up RL=1 1 Min- ISO V-sit
Read MoreComplete circuits in order: C1: 75X- Strict Pull-up 75X- DB Bench Press (70/45’s) C2: 60X- DB Incline Bench Press (55/35’s) 60X- BB Bent-over Row (135/105) C3: 45X- DB Skull Crusher (35/25’s) 45X- KB Hammer Curl (55/35) *Every 4 min, stop and do 10 Burpees.
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