Start on any circuit: C1: 4 sets. Rest 1 min after set. 5X- Pause Pull-ups 25X- Plate Bent-over Row (45/35) C2: 4 sets. Rest 1 min after set. 5X- Pause BB Inclined Row (135/105) 25X- MB Alt. Plank Side Shuffle RL=1 C3: 4 sets. Rest 1 min after set. 5X- Pause DB Bicep Curl (35/25’s) […]
Read MorePause Bench Press- 6X3@75% or RPE5 *16 min cap. 3 sec pause. Complete: 25-20-15-10. BB Push Press (95/65) DB Snatch (55/35) RL=2 Burpees Over Bar DB Floor Chest Press (55/35’s)
Read MoreComplete strength in any order: BB Hip Thrust- Est. a 5RM or 5X8@RPE8 Sumo Deadlift- 4X10@60% or RPE5 *22 min cap. Complete: 20-16-12-8. DB Snatch (55/35) RL=2 Sprinter Lunge RL=1 Burpees TTB Starfish Sit-up RL=1
Read MoreBB Push Press- Est. a 1RM or 5X5@RPE8 *14 min cap. Start on any circuit: C1: 3 sets. Rest 1 min after set. 5X- DB Front Arm Raise (35/25’s) 5X- DB Side Arm Raise 10X- DB OHP C2: 4 sets. Rest 1 min after set. 5X- BB Bench Press (60% or 135/85) AMRAP- KB Skull […]
Read MoreHigh 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
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