Thursday Strength

EMOM x12

4 front squats + 4 SOH

start RPE 5 & build each round.

Circuit 45:20 2 sets 2 laps

  1. DB Back Flys bench 20/10, 25/15,30/20

  2. BB hip thrusters RPE 8

  3. Box Dips

  4. Pistol squats

  5. BB Thrusters 75/55, 95/65, 115/75

34 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