Sumo Deadlift- 4X2@85% or 4X10@RPE6. *14 min cap. Start on any circuit: C1: 4 sets. Rest 1 min after set. 6X- Pause Pull-up 10X- BB Lateral Landmine Row (35/25) C2: 4 sets. Rest 1 min after set. 6X- Reclined DB Bicep Curl (35/25’s) 10X- Plate Overhand Curl (45/35) C3: 3X15. No rest. BB Stiff Leg […]
Read MoreComplete strength in any order: L.B. Back Squat- 4X2@85% or 4X10@RPE6. Bench Press- 5X1@90% or 4X10@RPE6. *24 min cap. Complete: 6-8-10-8-6. Alt. DB Bench Press (70/45’s) Alt. One Arm Elevated Push-up Step-up (55/35’s) Split Leg Lunge Jump
Read MoreComplete 14-12-10-8-6 on each. Rest 1 min after set. C1: Bench Press (135/95) DB OH Tricep Ext. (25/15’s) C2: BB Inverted Row DB Bicep Curl (25/15’s) C3: DB Incline Bench (55/35’s) DB Tricep Kick-back (25/15) RL=1 C4: Chin-ups KB Hammer Curl (45/35)
Read MoreComplete 5X10@50-60% or RPE5 on both. Sumo Deadlift L.B. Back Squat *24 min cap. Complete 3 Rounds: 8X- Single Leg Deadlift (35/25) RL=1 8X- Single Leg Hip Thrust (35/25) 20 sec- Single Leg Wall Sit Run 400Y
Read MoreBench Press- 8X2@80% or 5X12@RPE6.*16 min cap. AMRAP in 20 min. Start at 2 reps, climb by 2 each round.Single DB Thruster (35/25) RL=1Burpees Over BoxPlate OH Sit-ups (35/25)Close Grip Bench Press (135/95)
Read MoreStart on any circuit. C1: 5 sets. Rest 1 min after set. 4X- Pull-ups 8X- DB Inclined Row (55/35’s) 12X- DB Hammer Curl (35/25’s) C2: 4 sets. Rest 1 min after set. 4X- Farmers Carry (70/55’s) 8X- TRX High Row 12X- DB Bicep Curl (25/15’s) C3: 3X15. No rest. Plank DB Row (25/15) RL=1 TTB […]
Read MoreL.B. Back Squat- Est. a 3RM or 4X12@RPE7. *15 min cap. Start on either circuit: C1: 4 sets. Rest 1 min after set. 5X- Sumo Deadlift 10X- MB Goblet Squat (55/35) 15X- MB Hip Ext. RL=1 C2: Complete: 12-10-8-6. Run: 800Y-600Y-400Y-200Y Single Arm KB Swing (45/35) RL=1 KB Core Twist (45/35) RL=1
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