Monthly Archives: December 2019

Start at 20 reps, then descend by 2 reps each round until the 2 rep round is done.

Pull-ups
Burpees
KB Swing […]

BB Push Press- 5X3 build to RPE10. 
*15 min cap.

Start on either circuit once done: 
C1: 5X10. Rest 1 min after […]

LB Back Squat- 5X5@65-75% or RPE5 
*16 min cap.

Start on either circuit once done: 
C1: 3 sets. Rest 1 min after […]

Bench Press- 3XAMRAP@50% or 135/85 
*14 min cap.

Partner WOD for time. Complete in order. One works, one rests. Reps are […]

Start on any circuit:

C1: 5X8. Rest 1 min after set. 
Pull-ups 
Landmine High Row (35/25)

C2: 4X15. Rest […]

Pause Low Bar Back Squat- 5X4@70% or RPE5 
*18 min cap.

Start on either circuit. 
C1: 5 sets. Rest 1 min after […]

Bench Press- Est. a 1RM or 5X8@RPE6 
*16 min cap.

Once done, complete 4 Rounds of: 
10X- DB Floor Chest Press (55/35’s) 
10X- […]

Partner WOD for time. Complete in order:

C1: 
100X combined- Conventional Deadlift (185/165) (135/105) Partner Hangs from Rig

Sumo Deadlift- 5X5 Build to RPE10 
*18 min cap.

Start on any circuit below: 
C1: 3X10. Rest 1 min after set. 
Platform Reverse […]

Bench Press- 5X8@65% or RPE5 
*15 min cap.

Start on either circuit: 
C1: 4 sets. Rest 1 min after set. 
5X- Incline Bench […]