Monthly Archives: February 2021

Low Bar Back Squat- Est. a 3RM or 5X10@RPE6.
*16 min cap.

Complete 4 Rounds:
45 sec- KB Goblet Hold Wall Sit […]

Partner WOD for time in order:
C1: 100X Combined.
Bench Press (185/115) (135/85)
*Partner spots.

C2: 50X.
Sync. BB Goblet Squat (185/115) (135/85)

Conventional Deadlift- 5X3@75-85% or 5X8@RPE8.
*16 min cap.

Start on either circuit:
C1: 25-20-15-10. No Rest.
Pause MB Hip Abduction
Pause MB Hip […]

Low Bar Back Squat- 5X3@75-85% or 5X8@RPE8
*16 min cap.

Complete: 30-25-20-15-10.
Wall Ball (20/14)
DB Bench Press (55/35’s)
BB Front Squat (95/65)
Crunches
Bicycle […]

Complete in order:
25X- Strict Pull-ups
50X- DB Hammer Curl (25/15’s)
25X- Strict Pull-ups
50X- Burpees Over Bar
25X- Strict Pull-ups
50X- DB Bicep Curl (25/15’s)
25X- Strict Pull-ups

Bench Press- Est. a 3RM or 4X8@RPE7.
*16 min cap.

Complete:
Buy in/out with 1200Y Run
Then 4 rounds:
10X- BB Strict OHP […]

Conventional Deadlift- Est. a 5RM or 5X8@RPE8
*16 min cap.

AMRAP in 20 Min:
10X- Chin-ups
10 cal- Bike or Row
15X- DB […]

Pause LB Back Squat- 5X5 Build to RPE10.
*16 min cap. 3 sec pause.

Complete 4 Rounds:
10X- BB Hip Thrust (135/105)
20X- […]

Start on any circuit: 6-8-10-10-8-6. Rest 1 min after set.

C1:
Strict Pull-up
Bench Press (185/115) (135/85)

C2:
DB […]

Conventional Deadlift- 5X2@80% or 5X8@RPE6.
*16 min cap.

Start on either circuit:
C1: 4 sets. Rest 1 min after set.
8X- Reverse Lunge […]