Sumo Deadlift- 4X6@70% or RPE5. *16 min cap. Start on either circuit: C1: 4 sets. Rest 1 min after set. 4X- Bulgarian Lunge (55/35’s) 12X- BB Stiff Leg Deadlift (135/105) C2: 4 sets. Rest 1 min after set. 4X- Chin-up 12X- DB Hammer Curl (25/15’s) C3: 15-12-9-6. No rest. TTB Single Arm KB Swing (45/35) […]
Read MoreComplete strength in any order: L.B. Back Squat- 4X4@75% or 4X8@RPE6. Pause Bench Press- 4X2@80% or 4X8@RPE6. *24 min cap. Complete 3 Rounds: 20Y- Walking Lunge (35/25’s) 10X- DB Push Press 10X- Push-up 20Y- Walking Lunge 10X- BB Incline Bench (135/95) 10 cal- Bike or Row
Read MoreComplete: 6-9-12-12-9-6 Conventional Deadlift (135/105) Pull-up Bike or Row (cals) DB Front Squat (35/25’s) DB Inclined High Row (35/25’s) Run 200Y
Read MoreBench Press- 100X@60% or 135/85. *Complete in as few sets as possible. Every time you rack, complete: 15X- Push-up (floor to lockout) 15X- DB OHP (35/25’s) 15X- DB OH Tricep Ext. (25/15’s) 15X- Burpee
Read MoreStart on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set. C1: BB Inverted Row Reclined DB Bicep Curl (25/15’s) C2: Braced DB Bent-over Row (55/35) RL=1 KB Hammer Curl (55/35) C3: Declined Leg Raise Weighted Ceiling Touch (25/15) Weighted Core Twist RL=1 C4: 4 Rounds. 100Y- Sprint
Read MoreSumo Deadlift- 2X2@80%, 2X1@RPE10 or 5X8@RPE6. *16 min cap. Complete in order: Run 800Y 75X- Goblet Squat (70/55) 60X- KB Swing (70/55) 45X- DB Thruster (55/35’s) 30X- BB Suitcase Deadlift (95/75) RL=1 15X- Reverse Lunge to Step-up RL=1 Run 800Y
Read MoreBuild to max load for the complex. 3X- BB Strict OHP 6X- BB Push Press *14 min cap. Start on any circuit. Complete 5 sets on each. Rest as needed. C1: 3X- Pull-ups (RPE10) 6X- KB Inclined Row (55/35’s) 9 cal- Bike or Row C2: 3X- Bench Press (80% or 135/85) 6X- Alt. Elevated Push-up […]
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