Monthly Archives: January 2020

8 MIN EMOM on each circuit. 2 min rest between.

C1: 
5X- Conventional Deadlift (165/125) (135/85) 
5X- Burpees Over Bar

BB Strict OHP- 3X3@65%, 3X1@RPE10 or 6X8@RPE6 *18 min cap.

AMRAP in 25 Min: 
5X- BB Front Squat (225/175) (165/115) 
15X- Wall […]

Pause Sumo Deadlift- 5X4@65% or RPE5 
*18 min cap. 2 sec pause.

Complete 4 Rounds: 
5X- TRX Inverted Row 
10X- Plate Reverse Fly […]

Pause Bench Press- 5X3@80% or RPE4 
*18 min cap. 3 sec pause.

EMOM- 5 Min on each circuit. Rest 2 min […]

Bench Press- 3X5@65%, 3X3@75%, 3X1@RPE10. 
*20 min cap.

Start on either circuit: 
C1: 3X10. Dropeset to AMRAP. Rest 90 sec after set. 
DB […]

Front Squat- 4X8@RPE8. 
*16 min cap.

Start on either circuit once done. 
C1: 4 sets. Rest 1 min after set. 
1 Min- Banded […]

Sumo Deadlift- 3X5@75% or RPE4 
*16 min cap.

Complete 5 Rounds: 
5X- Pause Pull-ups 
150X- Jump Rope 
5X- Pause DB Inclined Row (55/35’s) 
15 Cals- […]

Complete 5 Sets of BB Complex. Build to RPE10. 
3X- Strict OHP 
5X- Push Press 
*16 min cap.

Complete: 8-10-12-10-8. 
DB Bench Press (70/45’s) 
Landmine […]

Dropeset Bench Press- 3X5@185/135 or 135/85 *Dropset is an AMRAP. 18 min cap.

Partner WOD for time. Complete in order: 
100X- […]

Complete 6 Rounds of: 
5X- LB Back Squat (225/175) (165/115) 
10X- KB Suicase Deadlift (55/45) 
10X- DB Bent-over Row (55/35) 
10X- Plate Hammer Curl (45/35) 
400M Bike or […]