Monthly Archives: April 2021

Complete strength in any order:
BB Push Press- 3X6@65% or RPE5.
Bench Press- 3X8@55% or RPE5 & 1XAMRAP
*22 min cap.

Start […]

Wednesday 04/28/21- Workout

Pull-ups – 10X3@RPE10
*15 min cap.

Start on either circuit:
C1: 5X8. Rest 1 min after […]

Pause Sumo Deadlift- 5X3 build to RPE10 or 5X8@RPE6.
*15 min cap. 2 sec pause.

Complete 4 Rounds:
Run 100Y w/ WB […]

Bench Press- Est. a 1RM or 5X10@RPE6
*16 min cap.

Complete 4 Rounds:
4X- KB OH Walk (45/35’s)
15X- DB Skull Crusher (25/15’s)
15X- […]

Sumo Deadlift- 3X6@60% or RPE5
*15 min cap.

EMOM until clock catches you. Start at 1 rep, climb by 1 rep […]

Start on any circuit. Complete 4 Rounds on each.
C1: Rest 1 min after set.
8X- BB Bent-over Row (135/105)
1 Min- Hang from Rig

Complete strength in any order:
Front Squat- 3X4@75% or 3X8@RPE6
BB Hip Thrust- Est. a 5RM or 5X8@RPE8.
*20 min cap.

Complete 4 […]

Bench Press- 6X2@85-95% or 6X10@RPE6.
*16 min cap.

Complete: 8-10-12-10-8 on each circuit.
C1: Rest 1 min after set.
DB Incline Bench (55/35’s)
DB […]

EMOM for 10 Min:
Odds:
3X- Sumo Deadlift (75% or 185/125)
15X- BB Lateral Jump-over

Evens:
3X- Strict Pull-up
15X- KB Swing (55/35)

Front Squat- Est. a 5RM or 4X12@RPE8
*16 min cap.

AMRAP in 16 min:
5X- DB Bench Press (70/45’s)
15X- Push-ups
5X- DB Thruster […]