High Bar Back Squat- Est. a 10RM or 5X8@RPE6 *18 min cap. AMRAP- 24 Min. Start at 3 Reps, climb 3 each round. Sumo Deadlift (135/105) (95/65) Burpees Over Bar KB Swing (55/35) Dragonfly
Read MoreComplete for time: 25-20-15-10-5. Strict Pull-ups Alt. DB Snatch (55/35) RL=2 TTB (sc: Hanging Leg Raise) Burpees Once done, complete: 3X15. Rest 1 min after set. DB Bent-over Row (35/25) TRX Bicep Curl BB Inverted Row
Read MoreComplete circuits in any order below: Start and finish workout with 800Y Run. C1: 4 sets. Rest 1 min after set. 8X- Negative DB Bicep Curl (25/15’s) AMRAP- DB Hammer Curl C2: 4 sets. Rest 1 min after set. 10X- TRX Reverse Fly AMRAP- BB Inclined Row (75/55) C3: 4 sets. Rest 1 min after […]
Read MoreFront Squat- Est. a 1RM or 5X8@RPE7*18 min cap. Once done, start on any circuit:C1: 12-10-8-6. Rest 1 min after set.High Bar Back Squat (135/105)KB Goblet Reverse Lunge (55/35) C2: 4 Rounds. 400M- Row or Bike15X- WB Bear Hug Squat (20/14)15X- V Sit-up
Read MorePerform 50 Reps on each for time. Any order/rep scheme. Pull-ups Push-ups (floor to lockout) Air Squats – Once done, complete: 1 Mile- Farmers Carry (55/35’s) *Every time you set the weight down, perform 10 burpees.
Read MoreBB Front Squat- 5X6@65-75% or RPE5 *20 min cap. – Complete for time: 25-20-15-10-5 DB Front Squat (55/35’s) DB Floor Chest Press (55/35’s) Run 400Y
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