Conventional Deadlift- 5X2 Build to RPE10 or 4X8@RPE6. *15 min cap. Complete 10 Rounds: 6X- Pull-up 6X- KB Swings (70/55) 6X- DB Bicep Curl (25/15’s) 6X- Goblet Reverse Lunge (55/35) RL=2 6 cal- Bike or Row
Read MoreH.B. Back Squat- 100X@60% or 135/105 *Every time you rack, complete the following: 10X- Wall Ball (20/14) 10X- Burpees 10X- KB Swing (55/35) Run 200Y
Read MoreComplete circuits in order. Rest as needed. C1: 75X on each. DB Bench Press (70/45’s) BB Bent-over Row (135/105) C2: 75X on each. DB Incline Bench (55/35’s) Pull-up C3: 50X on each. DB Tricep Skull Crusher (35/25’s) DB Hammer Curl (35/25’s) C4: 50X on each. Seated DB Side Arm Raise (15/10’s) Seated DB Bent-over Reverse […]
Read MorePause H.B. Back Squat- 5X5@65% or RPE5. *16 min cap. 2 sec pause. Complete 4 Rounds: 8X- Conventional Deadlift (225/175) 8X- TRX Pistol Squat RL=1 30 sec- Side Plank w/ Adductor Hold 1 min- Wall Sit Run 200Y
Read MoreBuy in/out with a 800Y Run. Then complete: 10-20-30-20-10. DB Thruster (55/35’s) Push-up (Floor to lockout) Starfish Sit-up RL=1 Burpee
Read MoreConventional Deadlift- Est. a 3RM or 4X8@RPE6. *15 min cap. Start on either circuit: C1: 4X8. Rest 90 sec after set. DB Bicep Curl (35/25’s) Pause Inclined Row (55/35’s) C2: AMRAP in 10 min. Start at 2 reps, climb by 2. Chin-up DB Snatch (55/35) RL=2
Read MoreComplete strength in any order: BB Strict OHP- 3X2@RPE10 or 3X10@RPE6. H.B. Back Squat- Est a 10RM or 4X10@RPE6. *22 min cap. Complete 3 Rounds: 20X- Step-up RL=1 20X- DB Floor Chest Press (55/35’s) 15X- Weighted Jump Squat (35/25’s) 15X- BB Incline Bench (115/75) 10 cal- Bike or Row 100X- Jump Rope
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