Bench Press- 5X6@60% or RPE5 *18 min cap. – 16 Min EMOM M1-4: 8X- BB Thruster (95/55) M5-8: 10X- DB Bench (55/25’s) M9-12: 12X- Plank Push-up M13-16: NON-stop run with WB (20/10)
Read MoreFront Squat- 4X3@80% or 4X8@RPE6 *18 min cap. – Complete circuits in order. C1: 5X12. Rest 1 min after set. Platform Reverse Lunge (35/20) Single Leg Hip Thrust (25/15) MB Straight Leg Side Step C2: 3X15. As quick as you can. Wall Balls (20/10) WB Core Twist
Read MoreSumo Deadlift- Est a 1RM or 5X8@RPE6 *20 min cap. – Complete: 12-12-10-10-8-8. Pull-ups DB Bent-over Row (35/25) TRX Single Arm Row Landmine Row (35/25) TB Reverse Fly
Read MoreBench Press- Est a 1RM or 5X8@RPE6 *20 min cap. – Complete 5 Rounds. 15X- Close Grip Bench (95/55) 15X- DB Floor Press (55/25’s) 10X- DB OH Press (35/15’s) 10X- KB Skull Crusher (55/35) Run 200Y
Read MoreComplete: 5-10-15-20-15-10-5. Rest as needed. – Conventional Deadlifts (115/65) Starfish Sit-ups DB Snatch (35/15) Lying Leg Raises TRX Reverse Grip Row MB Squatted Side Step Rower (cals)
Read MoreStrict OHP- 2X5@70%, 2X3@80%, 2X1@90% or 6X8@RPE6 *20 min cap. – 5 Rounds. Rest 60-90 sec after each round. 6X- Bench Press (185/85) (135/55) 8X- DB Push Press (35/15’s) 10X- TRX Skull Crusher 12X- Decline Push-ups 14X- Plate OH Press (45/25)
Read MoreComplete circuits in order. C1: 4 Sets. Rest 30-60 sec between sets. 10X- TRX Reverse Fly 20X- DB Inclined High Row (25/15’s) 30X- Plate Bent-over Row (45/25) C2: Partner WOD for time. 75X- Wall Balls (20/10) 100X- V Sit-ups 125X- KB Swings (55/35) 500X- Jump Rope
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