Start on any circuit below: C1: 5-10-15-10-5. Rest 1 min after set. BB Strict OHP (50% or 65/45) DB Side Arm Raise (25/15’s) DB Bent-over Reverse Fly DB Front Arm Raise C2: 25-20-15-10. No Rest. Declined Leg Raise WB Ceiling Touch (20/14) WB Core Twist RL=1 C3: 4 Rounds. No Rest. Run 400Y 15 cals- […]
Read MoreComplete 10 Min AMRAP on each circuit below. 5 Min rest between circuits. C1: 15 cal- Bike 10X- V Sit-up 5X- Box Step-up RL=1 C2: 15 cal- Row 10X- Starfish Sit-up RL=1 5X- Burpees
Read MoreConventional Deadlift- 10X5@75% or RPE6 *20 min cap. Complete for time- 5 Rounds:5X- HB Back Squat (225/175) (185/125)10X- Wall Ball (20/14)15X- KB Swings (55/35)20X- Sit-ups
Read MoreBench Press- 5XAMRAP@75% or 5X8@RPE6 *20 min cap. Start on any circuit once done: C1: 5 sets. Rest 1 min after set. 4X- Weighted Pull-ups (RPE10) 8X- DB Inclined Row (55/35’s) 12X- TRX Bicep Curl C2: 5 sets. Rest 1 min after set. 4X- BB Floor Chest Press (RPE10) 8X- Pause Push-up (3 sec) 12X- […]
Read MorePartner WOD for time. Start on any exercise. Complete all reps before moving on. 150X- Air Squat 150X- TTB (sc: Hanging Knee Raise) 150X- DB Bench Press (55/35’s) 150X- Pull-ups 1600Y- Run *One works, one rests. Includes run. Reps are combined.
Read MoreComplete: 6-8-10-12-10-8-6. Rest as needed. HB Back Squat (185/155) (135/105) Single Arm KB Swing (35/25) *Reps split Jump Rope (X10) 300M-Bike or 250M-Row Step-ups *Reps split
Read MoreBench Press- 3X3@RPE6, 3X1@RPE10. *22 min cap. Complete for time: 30-25-20-15-10-5. DB Floor Chest Press (55/35’s) Sit-ups Push-up (floor to lockout)
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