Monthly Archives: March 2021

Complete strength in any order:
BB Push Press- Est. a 3RM or 5X10@RPE6
Bench Press- 5X2@85% or 5X10@RPE6
*24 min cap.

EMOM until […]

Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set.

C1:
Pause BB Inverted Row
DB Hammer Curl (25/15’s)

L.B. Back Squat- Est. a 1RM or 4X15@RPE8.
*16 min cap.

Complete: 20-18-16-14-12-10.
Bulgarian Lunge (35/25’s) RL=1
Wall Ball (20/14)
Bike or Row (cals)
Burpees

Conventional Deadlift- Est. a 1 RM or 4X15@RPE8
*16 min cap.

Complete 4 Rounds:
5X- Bench Press (205/115) (135/65)
15X- Sit-ups
5X- DB Strict […]

Complete in order:
Run 1200Y
100X- Squats
50X- Push-ups
50X- Sit-ups
Run 800Y
100X- Squats
50X- Push-ups
50X- Sit-ups
Run 400Y
100X- Squats
50X- Push-ups
50X- Sit-ups
Run 200Y
100X- Squats
50X- Push-ups
50X- Sit-ups

Weighted Pull-ups- 6X3@RPE10
*10 min cap.

Start on any circuit:
C1: 4X8. Rest 1 min after set.
TRX Single Arm Row
KB Bent-over Row […]

Tempo L.B. Back Squat- 3X5@50% or RPE4.
*15 min cap. 3-3-1 tempo.

Start on any circuit once done:
C1: 3X20. Rest 1 […]

Complete strength in any order:
Pause Bench Press- 5X3@80% or 5X8@RPE5
BB Strict OHP- 4X5@65% or RPE5
*20 min cap.

Start on any […]

Complete: 15-14-13-12-11-10.
Conventional Deadlift (135/105) (95/65)
Burpees Over Bar
Pull-ups
KB Swing (70/55)
DB Bicep Curl (25/15’s)

EC: 4 Rounds for time:
400M- Bike or Row
15X- […]

Complete strength in any order:
Front Squat- 3X5@60% or RPE5
Bench Press- 3X1@85-95% or 3X5@RPE5
*22 min cap.

Complete for time: 30-25-20-15-10.
Goblet Squat […]