Search

Monday Strength


Bench Press

Warm up- build to get to your 70%

6x5 70-80% of 1RM

in-between each set 10 Goblet Squats 50/35#

Rig 15min - running timer



circuit 35:20 timer in strength

4 people per station

No rest between laps, bring water with you.


Upper body:Back and Biceps

Lower body: Quads

3 laps

3 sets lap 1- 1st set get familiar with the movement

2 sets lap 2- find failure points

1set lap 3 burnout- high reps heavier weight

  1. Sissy Squats(feet elevated on plate) 70/45#

  2. Rig BB tricep extensions RPE 8-9

  3. Box leg lifts

  4. KB sumo squat high pulls. (Single or double KB’s)

  5. Ab rollers. Option: walk outs


70 views0 comments

Recent Posts

See All

Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rou

Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body, low

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re