BB Push Press- Est. a 3RM or 4X8@RPE5. *14 min cap. Complete 3 Rounds: 20Y- Walking Lunge (55/35’s) 15X- DB Floor Chest Press (55/35’s) 15X- Diamond Push-up 15X- Sit-up 20Y- Walking Lunge (55/35’s) 15X- DB Floor Chest Press (55/35’s) 15X- Diamond Push-up 15X- Sit-up 400M- Bike or Row
Read MorePause Conventional Deadlift- 5X2 Build to RPE10 or 4X8@RPE6. *15 min cap. Start on any circuit. Complete 4X8 on each. Rest 1 min after set. C1: Bulgarian Lunge (55/35) RL=1 Pause TRX Box Hamsting Curl C2: BB Reverse Grip Bent-over Row (135/105) Pause Inclined Bicep Preacher Curl (25/15’s) C3: For time: Burpee Over Bar DB […]
Read MoreComplete: 30-25-20-15-10. Push-up 6 cal- Bike or Row DB Push Press (35/25’s) 6 cal- Bike or Row Chin-up 6 cal- Bike or Row
Read MoreFront Squat- 5X10@60% or RPE5. *16 min cap. Start on either circuit once done: C1: 4X20. Rest 1 min after set. Deficit Sumo Squat (70/55) Banded Prone Hamstring Curl C2: AMRAP in 10 min. Start at 2 reps, climb by 2. KB Swing (55/35) Alt. Lunge V Sit-up
Read MorePull-up- 8X3@RPE10. *16 min cap. Start on any circuit. Complete 3 sets on each. Rest 90 sec after set. C1: 5X- KB Inclined Row (70/45’s) AMRAP- Dropset KB Incline Row (35/25’s) C2: 5X- DB Bicep Curl (35/25’s) AMRAP- Dropset DB Bicep Curl (15/10’s) C3: For time: 15-12-9-6. Burpee Over Box Bike or Row
Read MoreBB Strict OHP- Est. a 3RM or 4X10@RPE5. *14 min cap. Start on either circuit. Complete 5X10 on each. Rest 1 min after set.C1: Incline Bench Press (165/115) DB Side Arm Raise (25/15’s) TB Tricep Ext. C2: DB Floor Chest Press (70/45’s) Plate Truck Driver (35/25) RL=1 KB OH Tricep Ext. (55/35) EC: For time: […]
Read MoreConventional Deadlift- 2X3@75%, 2X2@80%, & 2X1@RPE10 or 5X8@RPE6. *16 min cap. Complete 4 Rounds: 8X-BB Suitcase Deadlift (95/75) RL=1 8X- Braced DB Bent-over Row (55/35) RL=1 30 sec- ISO Single Leg Hip Bridge (35/25) RL=1 1 Min- Hang from Rig 8X- DB Snatch (55/35) RL=1
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