Buy in/out with a 800Y Run. Then complete in order: 50X- Step-up RL=1 50X- Bench Press (165/115 50X- Wall Ball (20/14) 50X- Goblet Squat (55/35) 50X- Push-up 50X- Weighted Sit-up (35/25)
Read MoreComplete 5 Rounds: 5X- Conventional Deadlift (275/215) 20X- BB Lateral Jump-over RL=1 5X- KB Inclined High Row (55/35’s) 20X- Alt. DB Snatch (35/25) RL=2 5X- TRX Inverted Row 20X- DB Hammer Curl (25/15’s)
Read MoreFront Squat- 8X2@80% or 5X8@RPE5. *16 min cap. AMRAP in 4 min on each. Rest 2 min between. E1: Sit-up Over Box E2: Bike or Row (cals) E3: Lunge RL=2
Read MoreStrict OHP- Est. a 10RM or 4X8@RPE6. *14 min cap. Start on any circuit. Complete 4X10 on each. Rest 1 min after set. C1: BB Incline Bench (165/105) TB Tricep Ext. C2: Pause Push-up KB OH Tricep Ext (55/35) C3: For time. DB Push Press (55/35’s) Burpee Starfish Sit-up RL=1
Read MorePause Conventional Deadlift- 4X5@60% or RPE5. *15 min cap. Complete 4 Rounds: 5X- Chin-up 5X- Platform Reverse Lunge (55/35’s) RL=1 100X- Jump Rope 10X- DB Bicep Curl (25/15’s) 10X- DB Inclined Hamstring Curl (35/25) 10 cal- Bike or Row
Read MoreFront Squat- Est. a 10RM or 4X8@RPE7. *16 min cap. Start on any circuit. Complete 3 sets on each. Rest 90 sec after set. C1: 5X- H.B. Back Squat (225/175) AMRAP- Dropset H.B. Back Squat (135/85) C2: 5X- DB Bench Press (70/45’s) AMRAP- Dropset DB Bench Press (55/25’s) C3: For time: 21-15-9. Split Leg Lunge […]
Read More“12 Days of Fitmas” 1X- Conventional Deadlift (315/265) (225/175) 2X- Pull-ups 3X- DB Thrusters (55/35’s) 4X- Burpees Over Bar 5X- Wall Ball (20/14) 6X- KB Swing (70/55) 7X- DB Suitcase Row (55/35’s) 8X- Bike or Row (cals) 9X- TTB 10X- DB Bench Press (70/45’s) 11X- DB Front Squat (70/55’s) 12X- DB Lunges (70/55’s) RL=1
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