Weighted Pull-ups- 6X3@RPE10*10 min cap. Start on any circuit:C1: 4X8. Rest 1 min after set.TRX Single Arm RowKB Bent-over Row (55/35) C2: 4X8. Rest 1 min after set.Neg. Seated Bicep Curl (25/15's)DB Reverse Fly (25/15's) C3: For time: 15-12-9-6.Burpees Over BoxBike or Row (cals)
Tempo L.B. Back Squat- 3X5@50% or RPE4.*15 min cap. 3-3-1 tempo. Start on any circuit once done:C1: 3X20. Rest 1 min after set.MB Hip AbductionSide Lying Hip Raise C2: 3 sets. Rest 1 min after set.20X- TRX Hamstring Curl1 min- Wall Sit w/ WB...
Complete strength in any order:Pause Bench Press- 5X3@80% or 5X8@RPE5BB Strict OHP- 4X5@65% or RPE5*20 min cap. Start on any circuit:C1: 4X10. Rest 1 min after set.Incline Bench Press (185/105) (135/55)DB Side Arm Raise (25/15's) C2: 4X15. Rest 1 min after set.DB Tricep Kickback...
Complete strength in any order:Front Squat- 3X5@60% or RPE5Bench Press- 3X1@85-95% or 3X5@RPE5*22 min cap. Complete for time: 30-25-20-15-10.Goblet Squat (35/25)Weighted Core Twist (35/25) RL=1Push-ups (floor to lockout)
BB Strict OHP- Est. a 3RM or 5X8@RPE6.*14 min cap. AMRAP in 20 min:10X- Bench Press (185/115) (135/65)5X- DB Thruster (55/35's)10X- Starfish Sit-up RL=15X- DB Snatch (55/35) RL=110 cal- Bike or Row
Complete strength in any order: 3X3@75% or 3X8@RPE7.Pause LB Back SquatPause Conventional Deadlift*22 min cap. 2 sec pause. Start on either circuit once done:C1: 4 sets. Rest 1 min after set.10X- Nordic Hamstring Curl 15X- Platform Reverse Lunge RL=1 C2: 4 sets. Rest 1...
Start on any circuit:C1: 5 sets. Rest 1 min after set.4X- Strict Pull-ups (RPE10)8X- TRX Low Row12X- DB Bicep Curl (25/15's) C2: 5 sets. Rest 1 min after set.4X- Pause KB Inclined Row (70/45's)8X- TRX High Row12X- DB Hammer Curl (25/15's) C3: 10-15-20-15-10. No...
Bench Press- Est. a 10RM or 5X10@RPE6.*15 min cap. Complete 4 Rounds:4X- Plate OH Walk (45/35)*Do 15X Push-ups and Sit-ups at each cone.10X- TRX Skull Crusher10X- DB Strict OHP (35/25's)Run 200Y EC: 1 Mile Run
