Bench Press- 2X2@80/90% or 4X8@RPE6 *18 min cap. – Complete in any order. C1: 5 sets. Rest 1 min after set. 10X- Bench Press (50% or 95/45) 10X- TRX Skull Crusher C2: 4X8. No Rest. DB Push Press (55/35’s) DB Side Arm Raise (25/15’s) Plate OH Sit-up (35/25) 100X- Jump Rope
Read MoreSumo Deadlift- 2X2@80/90% or 4X8@RPE6 *18 min cap. – Complete in any order. C1: 4X15. Rest 30-60 sec after set. KB Single Leg Deadlift (35/20) TRX Hamstring Curls C2: 3X10. No rest. Run 400Y Bulgarian Lunge (55/35) MB Goblet Squats (55/35)
Read MorePush Press- Est. a 5RM or 5X8@RPE5 *16 Min Cap. – Complete in order. 4 Rounds. 2X- Bench Press (80% or RPE6) 10X- Alt. Elevated Push-up 10X- Wall Balls (20/10) 100Y- Lunge 100Y- Jog
Read MorePause Back Squat- 5X3@75% or RPE5 *18 min cap. – Partner WOD for time: 20-15-10-5 Conventional Deadlift (185/125) (135/95) KB Farmer’s Carry 400Y (55/35’s) KB Swings (55/35) TRX Low Rows WB Sit-up Passes (20/10)
Read MorePause Bench Press- 5X3@75% or RPE5 *18 Min Cap. – Complete in any order. C1: Complete as complex. Use 65% of OHP. *3 Rounds. Rest 60-90sec after round. 5X- BB Thruster 3X- BB Push Press 1X- BB Strict OHP (75/45) C2: 3X15. Rest as needed. Incline Bench Press (RPE7) Alt. DB Floor […]
Read MoreComplete: 20-15-10-15-20 – Sumo Deadlift (30% or 95/55) Alt. DB Snatch (35/25) Pull-ups TRX High Row BB Core Roll-out Ceiling Touch
Read MoreFront Squat- 2X1@80/85/90% or 6X8@RPE5 *18 Min Cap. – Complete circuits in order. C1: 5 sets. Rest 60-90sec after set. 8X- Bench Press (60% or RPE6) 12X- DB OHP (25/15’s) C2: 5 sets. Rest as needed. 8X- Stationary Lunge (35/25’s) 12X- Push-ups (Floor to lockout) 16X- Lying Skull Crusher (45/20) Run 200Y w/ […]
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