Pause Bench Press- 5X1 Build to RPE10 or 5X8@RPE7. *15 min cap. EMOM until clock catches you. Start at 1 rep, climb by 1 each round. Push-up KB Goblet Squat (55/35) *Once done, complete 50 cal Bike or Row
Read MoreLow Bar Back Squat- 3X5@60% or 3X10@RPE8 *15 min cap. Start on any circuit. (3 sec tempo’s) C1: 4 sets. Rest 1 min after set. 8X- Neg Step-down RL=1 10X- KB Deficit Sumo Squat (70/45) 12X- MB Hip Abduction C2: 4 sets. Rest 1 min after set. 8X- Pause DB Incline Row (55/35’s) 10X- TRX […]
Read MoreBB Push Press- 5X3@70% or 5X10@RPE7 *15 min cap. Complete: 6-8-10-10-8-6. BB Floor Chest Press (185/115) (135/75) DB Incline Bench Press (55/35’s) DB Tricep Kickback (25/15) RL=1 KB Skull Crusher (55/35) EC: 3 Rounds for time: 150X- Jump Rope 20X- Starfish Sit-up RL=1 25X- Sit-ups
Read MoreComplete for time below: Buy in and out with 1200Y Run or 1800M- Bike or Row Complete: 21-15-9 Conventional DL (135/105) DB Thruster (35/25’s) BB Core Roll-out TTB
Read MoreBB Strict OHP- 5X5 Build to RPE10. *12 min cap. Complete circuits in any order: C1: 8-10-12-10-8. Rest 1 min after set. Bench Press (185/115) (135/75) Pull-up C2: 8-10-12-10-8. Rest 1 min after set. DB Bent-over Row (55/35) RL=1 Alt. Elevated Push-up RL=1 C3: 8-10-12-10-8. No rest. Bike or Row (cals) Burpees
Read MoreComplete strength in any order. Est. a 1RM or 5X10@RPE8 on both. Sumo Deadlift HB Back Squat *28 min cap. Complete: 30-25-20-15-10. KB Goblet Squat (55/35) Alt. Reverse Lunge RL=1 Jump Squat V Sit-up
Read MoreComplete: 20-16-12-8-4 Conventional Deadlift (135/105) Pull-ups KB Swing (70/45) Dual DB Suitcase Row (55/35’s) Bulgarian Lunge (55/35’s) RL=2 Bike or Row (cals)
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