Complete: 15-15-12-12-9-9.Run 200YPull-upsJump Rope (X10)BB Bent-over Row (95/75)Bike or Row (cals)Reclined DB Bicep Curl (25/15’s)
Read MoreConventional Deadlift- 4X3@80% or 4X10@RPE7. *15 min cap. Start on any circuit: C1: 4 sets. Rest 1 min after set. 10X- BB Good Morning (135/105) 20X- MB Hip Abduction C2: 4 sets. Rest 1 min after set. 10X- DB Hip Thrust (55/35’s) 20X- TRX Box Hamstring Curl C3: Complete in order: 75X- Crunches 75X- Hanging […]
Read MoreComplete strength in any order:Bench Press- 5X5@75% or 5X10@RPE6.BB Strict OHP- 4X2@85% or 4X10@RPE6.*24 min cap. Complete in any order/rep scheme:100X- DB Push Press (55/35’s)100X- Push-ups100X- V Sit-up*Every 2 min, stop and do 8 Burpee’s
Read MoreWeighted Pull-up: 10X5@RPE10*15 min cap. Start on any circuit:C1: 4 sets. Rest 1 min after set.80Y- Single Farmers Carry (70/55) 8X- Single Arm TRX Row RL=1 C2: 4X8. Rest 1 min after set.Alt. DB Bicep Curl (25/15’s) RL=1 (Hold at 90)Plate Bent-over Reverse Fly (15/10’s) C3: 4X8. No Rest.Bike or Row (cals)DB Snatch (55/35) RL=1
Read MoreH.B. Back Squat- 4X5@75% or 4X10@RPE6.*16 min cap. Complete: 20-18-16-14-12-10.Weighted Lunge (45/35) RL=2Weighted Push-up (45/35) (Floor to lockout)Weighted Sit-up (45/35)Weighted Squat (45/35)
Read MoreBB Push Press- Est. a 10RM or 5X8@RPE6*15 min cap. Start on any circuit:C1: 20-16-12-8. Rest 90 sec after set.Incline Bench Press (RPE10)KB Skull Crusher (55/35)Plate Truck Driver (35/25) C2: 20-16-12-8. Rest 90 sec after set.DB Floor Chest Press (RPE10)Seated DB OHP (35/25’s)DB OH Tricep Ext. (35/25) C3: 4 Rounds. No rest.Run 200Y w/ WB […]
Read MoreH.B. Back Squat- 3X8@55-65% or RPE7.*16 min cap. Complete 4 Rounds:45 sec- ISO Goblet Squat Hold (45/35)10X- Single Leg Stand-up (35/25) RL=120X- TRX Mountain Climber RL=130X- Jump Squat EC: Run 1 mile
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