Monthly Archives: February 2020

Complete circuits in order for time:

C1: 3 Rounds. 
10X- Pull-ups 
20X- Push-ups 
30X- Air Squats

C2: 3 Rounds. 
10X- TTB 
4X- […]

Complete strength in any order: 
Front Squat- 4X5 Build to RPE10 
Pause Bench Press- 4X10 Build to RPE10 
*24 min cap.

Start on […]

Conventional Deadlift- 5X3@80% or 5X8@RPE5 
*18 min cap.

Start on any circuit once done: 
C1: 3X10. Rest 1 min after set. 
Nordic Hamstring […]

EMOM for 4 Min on each circuit. 2 Min rest between each.

C1: 
10 cal- Row 
5X- Single Arm KB Swing (55/35)

Bench Press- 5X5@75% or RPE5

*16 min cap.

Start on either circuit once done:

Front Squat- 3X3@80%, 3X8@65% or 6X10@RPE5 
*18 min cap.

Complete: 6-8-10-10-8-6. 
Alt. BB Reverse Lunge (135/95) RL=1 
Bike (cals) 
Bulgarian Lunge (55/35) RL=1 
Wall Ball […]

Conventional Deadlift- 5X5 Build to RPE10 or RPE5 
*16 min cap.

Complete circuits in any order. 
C1: 3 sets. Rest 1 min […]

Pause Bench Press- 6X1 Build to RPE10. 
*18 min cap. 3 sec pause.

AMRAP in 18 Min: 
5X- Alt. Elevated Push-up RL=1 
20X- […]

Complete circuits in any order.

C1: 4 Sets. Rest 1 min after set. 
10X- BB Inverted Row 
15X- TB Reverse Fly

Complete strength in any order: 
Bench Press- 6X6@70% or RPE5 
BB Strict OHP- 4X10@65% or RPE5 
*22 min cap.

EMOM: 1st=1X, 2nd=2X, 3rd=3X… 
DB […]