Start on any circuit. 3 Sets on each. Rest 90 sec after set. C1: 5X- Bench Press (185/135) AMRAP- Dropset Bench Press (135/85) C2: 5X- Inclined Row (70/55’s) AMRAP- Dropset Inclined Row (45/35’s) C3: 5X- Inclined Tricep Kick-back (35/25’s) AMRAP- Dropset Inclined Tricep Kick-back (15/10’s) C4: 5X- Reclined DB Bicep Curl (35/25’s) AMRAP- Dropset Reclined […]
Read MoreFront Squat- Est. a 3RM or 4X8@RPE5. *15 min cap. EMOM until caught. Start at 2 reps, climb by 2 each round. Odds: Conventional Deadlift (135/105) Evens: DB Thruster (55/35’s) EC: 3X15. No Rest. Dragonfly Ceiling Touch Starfish Sit-up
Read MoreComplete: 12-12-10-10-8-8. Pull-up DB Snatch (55/35) RL=2 TRX Inverted Row Bike or Row (cals) DB Bicep Curl (25/15’s) Run 200Y DB Hammer Curl (25/15’s)
Read MoreBB Strict OHP- 4X5@65% or RPE6. *14 min cap. Start on any circuit: C1: 4X8. Rest 60-90 sec after set. Alt. DB Bench Press (55/35’s) *Bottom Hold Alt. Plate Side Arm Raise (15/10’s) *Top Hold C2: 4X8. Rest 60-90 sec after set. Alt. DB Skull Crusher (25/15’s) *Bottom Hold Alt. Plate Front Arm Raise (15/10’s) […]
Read MoreSumo Deadlift- 5X3@80% or 5X8@RPE6. *16 min cap. Start on any circuit: C1: 3 sets. Rest 1 min after set. 8X- BB Inverted Row AMRAP- DB Reverse Fly (25/15’s) C2: 3 sets. Rest 1 min after set. 8X- Deficit Hip Bridge (35/25’s) AMRAP- KB Swing (70/55) C3: 3 Rounds for time: Run 800Y-400Y-200Y 15X- L.B. […]
Read MoreComplete strength in any order: BB Front Squat- 5X2@80-90% or 4X8@RPE6. Bench Press- Est. a 1RM or 4X8@RPE6. *26 min cap. Complete: 21-15-9. Step-up (35/25’s) RL=1 DB Incline Bench (70/45’s) Burpee BB Push Press (115/85)
Read MoreComplete 8 Rounds for time: 5X- Pull-ups 5 cal- Bike or Row 5X- DB Incline Bench Press (55/35’s) 5 cal- Bike or Row 5X- Dual KB Bent-over Row (55/35’s) 5X- DB Snatch (35/25) RL=2 5X- DB Floor Chest Press (55/35’s) 5X- DB Snatch (35/25) RL=2
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