Monthly Archives: June 2020

Pause Low Bar Back Squat- 4X5@60% or RPE5 
*18 min cap. 2 sec pause.

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

Pause Bench Press- 5X5 build to RPE10. 
*16 min cap. 3 sec pause.

Start on any circuit. 
C1: 15-12-9-6. Rest 1 min […]

BB Push Press- 3X3@75-85% or 3X6@RPE5 
*14 min cap.

Complete 50 reps on each for time. Any order/rep scheme. 
DB Bench Press […]

Low Bar Back Squat- 4X5@50% or RPE4 
*15 min cap.

Start on any circuit below: 
C1: 12-10-8-6. Rest 1 min after set. 
Declined […]

Complete 50 Reps on both: 
Strict Pull-up 
DB Hammer Curl (35/25’s) 
*15 min cap.

AMRAP in 15 Min: 
10X- Wall Ball (20/14) 
10 cal- Bike 
10X- […]

Bench Press- 5X2@80% or 5X6@RPE5 
*16 min cap.

Complete 4 Rounds of: 
5X- BB Strict OHP (115/85) 
20X- Push-ups (floor to lockout) 
4X- KB […]

Conventional Deadlift- 3X3@75%, 3X1@90% or 6X8@RPE5 
*16 min cap.

Complete circuits in any order. 
C1: 4 sets. Rest 90 sec after set. 
10X- […]

HB Back Squat- Est. a 1RM or 5X8@RPE5 
*16 min cap.

Start on any circuit: 
C1: 4 sets. Rest 90 sec after […]

BB Hip Thrust- Est. a 5RM or 5X8@RPE6 
*15 min cap.

Partner WOD for time. Reps are combined. One works while […]

Start on any circuit. Negatives at 3 sec. 
C1: 4 sets. Rest 1 min after set. 
5X- Neg. Pull-up 
25X- Plate Bent-over Row (45/35)