BB Strict OHP- 5X5 Build to RPE10. *14 min cap. Start on any circuit once done: C1: 3 Rounds. Rest 90 sec after set. 5X- Bench Press (185/115) AMRAP- Dropset Bench Press (135/85) C2: 3 Rounds. Rest 90 sec after set. 5X- Inclined DB Tricep Kick-back (35/25’s) AMRAP- Dropset DB Tricep Kick-back (15/10’s) C3: 5 […]
Read MorePause Front Squat- 4X6@60% or RPE4. *16 min cap. 2 sec pause. Complete 3 Rounds: 100Y- Walking Lunge 100Y- Run 10X- TRX Pike 10X- Starfish Sit-up RL=1 1 Min- ISO V-sit
Read MoreComplete circuits in order: C1: 75X- Strict Pull-up 75X- DB Bench Press (70/45’s) C2: 60X- DB Incline Bench Press (55/35’s) 60X- BB Bent-over Row (135/105) C3: 45X- DB Skull Crusher (35/25’s) 45X- KB Hammer Curl (55/35) *Every 4 min, stop and do 10 Burpees.
Read MoreComplete 4X3@70% or 4X10@RPE6 on both. Front Squat Sumo Deadlift *25 min cap. Complete 3 Rounds: 30 sec- Side Plank w/ Adductor Hold RL=1 15X- Banded Goblet Squat (55/35) 15X- TRX Box Hamstring Curl Run 200Y
Read MoreComplete 8 Rounds: 4X- Pull-up 20X- Air Squat 4X- BB Bent-over Row (135/105) 20X- Lunge RL=2 4X- Burpees Over Bar 200Y- Run
Read MoreSumo Deadlift- 5X4@60% or 5X10@RPE6. *16 min cap. Start on any circuit: C1: 4 sets. Rest 1 min after set. 5X- Pause BB Hip Thrust (275/245) 20X- MB Squatted Side Step RL=1 C2: 4 sets. Rest 1 min after set. 5X- Bench Press (225/135) 20X- Diamond Push-ups C3: For time: 15-12-9-6. DB Thruster (55/35’s) Bike […]
Read MoreStart and end with 800Y Run. Then, start on any circuit. Complete 4 sets. Rest 1 min after set. C1: 8X- Pause BB Inverted Row 12X- Pause TB Reverse Fly C2: 8X- Pause Inclined Scapular Retraction (55/35’s) 12X- Neg. DB Hammer Curl (25/15’s) C3: 8X- BB Core Roll-out 12X- Single KB Suitcase Row (45/25) RL=1
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