Bench Press- Est a 1RM or 5X8@RPE7 *16 min cap. Start on any circuit. C1: 12-10-8-6. Rest 1 min after set. Single DB Bench Press (55/35) RL=1 Single DB Push Press (55/35) RL=1 C2: 12-10-8-6. Rest 1 min after set. Single TRX Low Row Lateral BB Landmine Row (45/35) C3: Complete 50 reps on each […]
Read MorePause Low Bar Back Squat- 3X5@60% or RPE5 *15 min cap. 3 sec pause. Complete 4 rounds for time: 5X- Sumo Deadlift (65% or 135/85) 10X- TTB 15X- Burpees Over Bar 20X- Sit-ups
Read MoreSumo Deadlift- 3X10@50% or RPE4. *12 min cap. Start on either circuit: C1: 5 sets. Rest 60-90 sec after set. 10X- DB Inclined Row (55/35’s) 15X- TRX High Row 10X- DB Bicep Curl (25/15’s) C2: 5 sets. Rest 60-90 sec after set. 10X- BB Alt. Reverse Lunge (95/75) RL=1 10X- BB Stiff Leg Deadlift (95/75) […]
Read MoreLow Bar Back Squat- 4X8@55% or RPE5 *16 min cap. AMRAP in 5 min on each exercise. Rest 2 min after. E1: DB Snatch (55/35) RL=2 E2: Run 400Y E3: Burpees
Read MorePause Bench Press- Est. a 1RM or 5X5@RPE7 *15 min cap. 3 sec pause. Complete circuits in any order: C1: 4X10. Rest 1 min after set. BB Landmine Shoulder Press (45/35) RL=1 Plank Push-ups RL=2 C2: 4X10. Rest 1 min after set. Close Grip DB Bench Press (55/35’s) TRX Skull Crusher C3: 3 sets. No […]
Read MoreSumo Deadlift- 3X3@75% or RPE5 *16 min cap. Complete 5 Rounds. Rest as needed. 4X- Weighted Pull-up (RPE10) 8X- Single Leg Hip Thrust (35/25) RL=1 4X- Suitcase Row (45/35) RL=1 8X- Single Leg DL (25/15) RL=1 EC: For time: 25-20-15-10-5 KB Swing (55/35) Run 200Y
Read MoreLow Bar Back Squat- 3X3@75% or RPE5 *16 min cap. Start on either circuit. C1: 12-10-8-6. Rest 1 min after set. Bench Press (185/105) (135/65) Seated DB OHP (35/25’s) C2: 12-10-8-6. Rest 1 min after set. KB Goblet Squat (70/45) Jump Squat Bike or Row (cals)
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