Complete strength in any order: Sumo Deadlift- 4X3@75% or 4X10@RPE5. Bench Press- 5X2@85% or 4X10@RPE5. *24 min cap. Once done, complete 3 rounds of: 20Y- Walking Lunge (55/35’s) 20X- Push-ups 20Y- Walking Lunge (55/35’s) 20X- DB Tricep Kick-back (15/10) RL=1 Run 200Y
Read MorePartner WOD for time: C1: 4 rounds each. 20X- KB Goblet Squat (35/25) 5X- Burpee Over Box C2: 4 rounds each. 20X- DB Bench Press (55/35’s) 5X- DB Snatch (35/25) RL=1 C3: 4 rounds on each. 200Y- Run 5X- Pull-ups
Read MoreL.B. Back Squat- 6X2@80% or 5X8@RPE7. *16 min cap. Complete 4 Rounds: 8X- Single Leg Stand-up (55/35) RL=1 15X- Wall Ball (20/14) 8X- BB Single Leg Deadlift (95/75) RL=1 15 cal- Bike or Row EC: 100X- Crunches 100X- Bicycle RL=1
Read MoreBench Press- Est. a 10RM *16 min cap. Start on either circuit. Complete 4X10 on both. Rest 1 min after set.C1: DB Side Arm Raise (25/15’s) DB Front Arm Raise DB OHP C2: BB Floor Chest Press (185/155) DB Incline Bench Press (55/35’s) Run 200Y w/ WB (20/14)
Read MoreStart on any circuit. Complete 4 sets. Rest 90 sec after set. C1: 8X- BB Reverse Grip Bent-over Row (135/105) 12X- DB Hammer Curl (25/15’s) C2: 8X- DB Lat Pull-over (70/55) 12X- Plate Bent-over Reverse Fly (15/10’s) C3: 8X- BB Reverse Grip Curl (45/35) 12X- TRX Y’s C4: For time: 100X- Burpee
Read MoreSumo Deadlift- 5X5@60% or RPE5. *15 min cap. Start on any circuit. Complete 3 sets on each. Rest 90 sec after set. C1: 5X- Bench Press (80% or 165/85) 10X- KB OH Tricep Ext. (55/35) C2: 5X- Stationary Lunge (55/35’s) RL=1 45 sec- ISO Lunge Hold RL=1 C3: For time: 5X- DB Thruster (55/35’s) 10X- […]
Read MorePause L.B. Back Squat- 5X3 Build to RPE10 or 4X8@RPE6. *16 min cap. Start on any circuit. Complete 3 sets on each. Rest 90 sec after set. C1: 5X- Pause Pull-up 10X- Neg. Reclined DB Bicep Curl (25/15’s) C2: 10X- Posterior Banded BB Stiff Leg Deadlift (135/105) 20X- Skier Lunge Jump RL=1 C3: For time. […]
Read More