Monthly Archives: June 2020

Run 1 mile to start.

Then, start on any circuit: 
C1: 4 sets. Rest 1 min after set. 
10X- BB Strict OHP […]

HB Back Squat- 4X6@60% or RPE4 
*15 min cap.

EMOM for 4 Min. 2 Min rest between circuits. 
C1: 
5X- Pull-ups 
10X- Alt. DB […]

Push Press- Est. a 5RM or 5X6@RPE5 
*15 min cap.

Complete circuits in any order. 
C1: 5 sets. Rest 90 sec after […]

Conventional Deadlift- 10X10@55% or RPE6 
*20 min cap.

Complete: 10-9-8-7-6-5. 
KB Bulgarian Lunge (35/25’s) 
BB Reverse Lunge (115/95) 
DB Bent-over Row (55/35) 
DB Bicep Curl […]

Pause HB Back Squat- 4X5@60% or RPE5 
*16 min cap. 3 sec pause.

EMOM until the clock catches you. 1st=1X, 2nd=2x,… […]

Complete: 12-12-10-10-8-8. 
Conventional Deadlift (225/185) (165/125) 
Pull-ups 
TTB or Hanging Knee Raise 
100Y- Single Arm Farmers Carry (55/35) 
KB Swing (55/35) 
100Y- Single Arm Farmers Carry (55/35)

Tempo Bench Press- 6X5@70-80% or RPE5 
*16 min cap. 3-3-1 tempo.

Complete 4 Rounds: 
60Y- MB Bear Crawl 
8X- BB Incline Bench (135/85) 
10X- […]

Conventional Deadlift- Est. a 3RM or 5X6@RPE5 
*15 min cap.

Complete 4 Rounds: 
10X- Single Leg Hip Thrust 
15X- KB Deficit Sumo Squat […]

Strict OHP- 3X3@70%, 3X1@RPE10 or 6X8@RPE5 
*15 min cap.

Start on any circuit below: 
C1: 4 sets. Rest 90 sec after set. 
5X- […]

Pause HB Back Squat- 5X1 Build to RPE10 or 5X5@RPE5 *16 min cap.

Complete 4 Rounds: 
10X- BB Front Squat (95/65) 
30 […]