Bench Press- 3X10@50% & 1XAMRAP@50% or 4X10@RPE6. *15 min cap. Complete 4 Rounds: 20X- BB Floor Chest Press (135/105) 20X- DB Strict OHP (35/25’s) 20X- KB Skull Crusher (45/35) Run 400Y
Read MoreStart on any circuit: C1: 5X5. Rest 60-90 sec after set. Pause Chin-up DB Bicep Curl (35/25’s) C2: 5X5. Rest 60-90 sec after set. Pause DB Inclined Row (70/55’s) KB Hammer Curl (70/45) C3: 4X10. No rest. Bike or Row (cal) DB Plank Row (35/25) RL=1 DB Core Twist (35/25) RL=1
Read MoreAMRAP in 20 min: 8 cal- Bike or Row 8X- Alt. DB Snatch (55/35) RL=2 8X- Burpees Over Box 8X- TTB Once done: Run 1 mile
Read MoreEst. heaviest load on the BB complex. 5X- Push Press 3X- Strict OHP *14 min cap. Complete 3 Rounds: 20Y- KB OH Walk (55/35’s) 20X- Push-up 20X- KB Goblet Squat (55/35) 20Y- KB OH Walk (55/35’s) 20X- Push-up 20X- KB Goblet Squat (55/35) Run 200Y
Read MorePause Sumo Deadlift- 6X3@75% or 4X8@RPE5. *16 min cap. 2 sec pause at knee. Complete 8 Rounds: 6X- Pull-ups 6X- KB Swing (70/55) 6X- BB Bent-over Row (135/105) 6X- Goblet Reverse Lunge (70/55) RL=2 6 cal- Bike or Row
Read MoreStart on any circuit. 3 Sets on each. Rest 90 sec after set. C1: 5X- Bench Press (185/135) AMRAP- Dropset Bench Press (135/85) C2: 5X- Inclined Row (70/55’s) AMRAP- Dropset Inclined Row (45/35’s) C3: 5X- Inclined Tricep Kick-back (35/25’s) AMRAP- Dropset Inclined Tricep Kick-back (15/10’s) C4: 5X- Reclined DB Bicep Curl (35/25’s) AMRAP- Dropset Reclined […]
Read MoreFront Squat- Est. a 3RM or 4X8@RPE5. *15 min cap. EMOM until caught. Start at 2 reps, climb by 2 each round. Odds: Conventional Deadlift (135/105) Evens: DB Thruster (55/35’s) EC: 3X15. No Rest. Dragonfly Ceiling Touch Starfish Sit-up
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