H.B. Back Squat- 5X5@60% or RPE5. *15 min cap. Start on either circuit. Complete 4 sets on each. C1: Rest 90 sec after set. 5X- Neg. Step-down (35/25) RL=1 10X- Single Leg Deadlift (35/25) RL=1 15X- DB Thruster (55/35’s) C2: No Rest. 10X- TRX Sawing Plank 10X- DB Sit-up (35/25) 10X- DB Core Twist (35/25) […]
Read MoreBench Press- 5X3 Build to RPE10 or 5X8@RPE6. *16 min cap. Complete 4 Rounds: 15X- DB Incline Bench (55/35’s) 10X- TRX Skull Crusher 15X- Kneeling DB OHP (35/25) RL=1 10X- DB Tricep Kick-back (25/15) RL=1 15X- Wall Ball (20/14)
Read MoreComplete: 20-18-16-14-12-10. Conventional Deadlift (135/105) BB Lateral Jump-Over RL=1 Pull-up Single Arm KB Swing (55/35) RL=2 DB Inclined High Row (35/25’s) TTB
Read MoreBB Push Press- Est. a 3RM or 4X8@RPE5. *14 min cap. Complete 3 Rounds: 20Y- Walking Lunge (55/35’s) 15X- DB Floor Chest Press (55/35’s) 15X- Diamond Push-up 15X- Sit-up 20Y- Walking Lunge (55/35’s) 15X- DB Floor Chest Press (55/35’s) 15X- Diamond Push-up 15X- Sit-up 400M- Bike or Row
Read MorePause Conventional Deadlift- 5X2 Build to RPE10 or 4X8@RPE6. *15 min cap. Start on any circuit. Complete 4X8 on each. Rest 1 min after set. C1: Bulgarian Lunge (55/35) RL=1 Pause TRX Box Hamsting Curl C2: BB Reverse Grip Bent-over Row (135/105) Pause Inclined Bicep Preacher Curl (25/15’s) C3: For time: Burpee Over Bar DB […]
Read MoreComplete: 30-25-20-15-10. Push-up 6 cal- Bike or Row DB Push Press (35/25’s) 6 cal- Bike or Row Chin-up 6 cal- Bike or Row
Read MoreFront Squat- 5X10@60% or RPE5. *16 min cap. Start on either circuit once done: C1: 4X20. Rest 1 min after set. Deficit Sumo Squat (70/55) Banded Prone Hamstring Curl C2: AMRAP in 10 min. Start at 2 reps, climb by 2. KB Swing (55/35) Alt. Lunge V Sit-up
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