Front 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
Read MorePause Conventional Deadlift- 5X5@60% or RPE5 *18 min cap. 2 sec pause at knee. – Start on any circuit below: C1: 4X10. 3 sec pause. Rest 1 min after set. KB Incline Row (35/25’s) TRX High Row C2: 4X10. 3 sec neg. Rest 1 min after set. TB Reverse Fly BB Bicep Curl […]
Read MoreComplete circuits in any order: C1: 30-25-20. DB Push Press (35/25’s) Bicycles RL=1 C2: 4 sets. 500M- Bike 20X- V Sit-ups C3: 4 sets. 400M- Row 15X- Burpees
Read MoreComplete Strength in any order. 5X6@65-75% or RPE5. *20 min cap. Bench Press Strict OHP – Once done, complete 5 Rounds of: 1 min- KB Front Rack Hold (55/35’s) 8X- DB Incline Bench (55/35’s) 10X- TRX Skull Crusher 12X- Plate Core Twist RL=1 (35/25)
Read More5 Rounds. Intervals- 1 Min On : 30 Sec Off – Bike Rower Wall Ball (20/10) Alt. Reverse Lunge
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