Complete circuits in any order. Run 800Y before each one. C1: 3X10. Rest 1 min after set. Braced DB Bent-over Row (55/35) RL=1 Hang from Rig (1 min) C2: 3X10. Rest 1 min after set. BB Inverted Row Farmers Hold (70/55’s) (1 min) C3: 3X10. Rest 1 min after set. TRX High Row DB Reverse […]
Read MoreSumo Deadlift- Est. a 10RM or 4X8@RPE6. *15 min cap. Complete 4 Rounds: 5X- Bulgarian Lunge (55/35’s) RL=1 10X- V Sit-up 5X- BB Front Squat (185/155) 10X- Starfish Sit-up RL=1 Run 200Y
Read MoreBench Press- Est. a 5RM or 4X10@RPE6. *15 min cap. Complete: 4X8 on each. Rest 1 min after set. C1: Pull-up DB Hammer Curl (25/15’s) C2: DB Incline Bench (70/45’s) KB Tricep Skull Crusher (55/35) C3: BB OHP (115/75) MB Plank Side Shuffle RL=1
Read MoreL.B. Back Squat- 5X2@80% or 4X8@RPE6. *16 min cap. AMRAP in 18 Min. Start at 1 rep, climb by 1 rep. Goblet Reverse Lunge (55/35) RL=1 Burpee Sit-up
Read MoreComplete in order for time: 50X- Wall Ball (20/14) 40X- Hand Release Push-up 30X- DB Thruster (35/25’s) 20X- Strict Pull-ups 10X- Burpees Over Box 20X- Strict Pull-ups 30X- DB Thruster (35/25’s) 40X- Hand Release Push-up 50X- Wall Ball (20/14)
Read MorePause Sumo Deadlift- 3X5@60% or RPE5. *15 min cap. Complete: 6-9-12-9-6. DB Front Squat (55/35’s) Pause BB Inclined Row (135/105) DB Snatch (55/35) RL=1 TRX Hamstring Curl DB Bent-over Reverse Fly (25/15’s) Bike or Row (cals)
Read MoreBench Press- 5X8@65% or RPE5. *16 min cap. Start on any circuit. Complete 4X10 on each. Rest 90 sec after set. C1: TB Tricep Extension Diamond Push-up C2: Floor Seated DB OHP (35/25’s) BB Landmine Press (45/35) RL=1 C3: DB Incline Bench (55/35’s) One Arm Elevated Push-up RL=1
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