Monthly Archives: May 2020

BB Push Press- Est. a 5RM or 5X6@RPE4 
*14 min cap.

Start on any circuit. 
C1: 5 sets. Rest 60-90 sec after […]

HB Back Squat- 5X3 Build to RPE10 or 5X6@RPE5 
*16 min cap.

Complete 3 Rounds: 
100Y- Walking Lunge 
15X- BB Hip Thrust (135/105) 
10X- […]

Bench Press- 8X2@80% or 8X8@RPE5 
*16 min cap.

AMRAP 16 min: 
8 cal- Bike or Row 
8X- Burpees Over Bar 
8X- Alt. DB Snatch […]

AMRAP in 4 Rounds. 30 sec on: 15 sec off. 
Bike (cals) 
Row (cals) 
Skier Lunge 
V Sit-ups 
Bicycle 
Crunches

Pause Conventional Deadlift- 5X5@70% or RPE4 
*16 min cap. 1 sec pause at knee.

Start on either circuit. 
C1: 4 sets. Rest […]

Pause HB Back Squat- 4X3@70% or RPE4 
*15 min cap. 2 sec pause.

Start on any circuit once done. 
C1: 4 sets. […]

Conventional Deadlift- 4X8@65% or RPE4 
*12 min cap.

Complete circuits in any order. 
C1: 4X15. Rest 1 min after set. 
Posterior Banded Deficit […]

Complete strength in any order: 
Strict OHP- 3X8@65% or RPE4 
Pause Bench Press- 5X5@70% 
*22 min cap.

Start on either circuit. 
C1: 4X10. Rest […]

HB Back Squat- 4X5@70% or RPE5. 
*16 min cap.

AMRAP in 5 min on each circuit. Rest 2 min between circuits.

Complete: 12-12-8-8-6-6 
100Y- Single KB Farmers Walk (45/35) 
Run 200Y 
100Y- Single KB Farmers Walk (45/35) 
Pause BB Bent-over Row (135/85) 
Neg. DB Bicep Curl (25/15’s) 
BB Core Roll-out 
TTB