H.B. Back Squat- Est. a 10RM or 4X12@RPE6. *15 min cap. Beat the clock: 20-16-12-8. Bulgarian Lunge (35/25’s) RL=1 BB Bent-over Row (135/105) Burpees Over Bar Bike or Row (cals) Sit-ups *20 min cap.
Read MoreSumo Deadlift- 4X5@65% or RPE5 *15 min cap. Start on any circuit. Complete 3 sets. Rest 60-90 sec after set. C1: 8X- Bench Press (185/125) AMRAP- Dropset Bench Press (135/85) C2: 8X- KB OH Tricep Ext. (55/35) AMRAP- Diamond Push-ups C3: 8X- DB OHP Press (35/25’s) AMRAP- Plate Side Arm Raise (15/10’s)
Read MoreFront Squat- Est. a 1RM or 4X15@REP6. *15 min cap. Start on either circuit: C1: 4 sets. Rest 90 sec after set. 8X- Alt. DB Incline Chest Press (55/35’s) RL=1 8X- Alt. Elevated Push-up RL=1 1 Min- Plank Shoulder Tap C2: 4 sets. Rest 90 sec after set. 8X- H.B. Back Squat (185/155) 8X- Single […]
Read MoreComplete: 15-15-12-12-9-9. Bench Press (185/125) DB Front Squat (55/35’s) DB Skull Crusher (35/25’s) Weighted Jump Squat (55/35’s) Bike or Row (cal) Weighted Sit-up (35/25)
Read MoreComplete: 20-18-16-14-12-10. Bulgarian Lunge (35/25) RL=1 Bike or Row (cals) Step-ups (35/25) RL=1 Wall Ball (20/14) Starfish Sit-up RL=1 KB Swing (70/55) V Sit-up
Read MoreBB Strict OHP- 2X3@80%, 2X1@RPE10 or 4X8@RPE7. *15 min cap. Complete in any order/rep scheme: 50X- DB Bench Press (70/45’s) 50X- Chin-ups 75X- Push-ups (hand release) 75X- BB Bent-over Row (135/105) *Every 2 min, stop and do 5 Burpees.
Read MorePause Front Squat- 5X1@RPE10 or 4X8@RPE6. *16 min cap. 3 sec pause. Complete 3 Rounds: 10X- BB Reverse Lunge (135/105) RL=1 15X- Skier Lunge Jump RL=1 10X- DB Hip Thrust (55/35’s) 15X- Burpees Over Box 100X- Jump Rope
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