Start on C1 or C2. Complete C3&C4 last. C1: 75X. BB Strict OHP (60% or 95/65) Strict Pull-up C2: 75X. DB Bench Press (70/45’s) BB Reverse Grip Bent-over Row (use OHP wt.) C3: 50X. DB Front Arm Raise (25/15’s) DB Reverse Fly C4: 50X. DB Skull Crusher (35/25’s) DB Bicep Curl *Every 5 min, stop […]
Read MoreSumo Deadlift- 6X2@80% or 5X8@RPE6. *16 min cap. Complete 4 Rounds: 10X- BB Front Squat (95/75) 30 sec- Side Plank RL=1 10X- DB Stiff Leg Deadlift (55/35’s) 30 sec- Hollow Hold 10 cal- Bike or Row
Read More100X- Bench Press (65% or 135/85) *Everytime you rack, complete: 25X- Wall Ball (20/14) 25X- Push-ups 25X- KB Goblet Squat (55/35) Run 400Y
Read MoreL.B. Back Squat- 2X5@65%, 2X3@75%, 2X1@85% or 5X8@RPE6. *18 min cap. Start on any circuit. Complete: 20-16-12-8. Rest 1 min after set. C1: TRX Hamstring Curl BB Hip Thrust (135/105) C2: DB Lat Pull-over (55/35) KB Hammer Curl (55/35) C3: No rest. TTB KB Swing (70/55) Bike or Row (cals)
Read MoreComplete strength in any order: Bench Press- 5X3 Build to RPE10. BB Strict OHP- 4X2@80% or 4X10@RPE6. *24 min cap. Complete 4 Rounds: 5X- DB Incline Bench (70/45’s) 10X- TRX Skull Crusher 15X- DB OH Tricep Ext. (25/15’s) Run 200Y w/ WB (20/14)
Read MoreTempo L.B. Back Squat- 4X5@65% or RPE5. *16 min cap. 3-2-1 tempo. Complete 3 Rounds. AMRAP in 1 Min On: 1 Min Off. Bike or Row Air Squat Burpees Over Box TRX Mountain Climber
Read MoreSumo Deadlift- 2X2@85% and 2X1@RPE10 or 4X12@RPE7. Complete: 10-9-8-7-6-5. Chin-ups Platform Reverse Lunge (35/25’s) RL=1 KB Inclined Row (55/35’s) BB Suitcase Deadlift (95/75) RL=1 Alt. DB Snatch (55/35) RL=1
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