Front Squat- 3X3@75% or 3X8@RPE8 *15 min cap. Complete 10 rounds: 8X- Pull-ups 8X- DB Bent-over Row (55/35) RL=1 8X- DB Hammer Curl (25/15’s) 8 cal- Bike or Row
Read MoreBench Press- 10X10@55-65% or RPE6. *20 min cap. Complete circuits in order for time. Rest 2-3 min between. C1: 8X10. DB Incline Bench (55/35’s) Push-ups C2: 6X10. BB OHP (95/75) DB Skull Crusher (25/15’s) C3: 4X10. Plate OH Sit-up (25/15) Plate Core Twist RL=1
Read MoreStart on any circuit:C1: 4 sets. Rest 90 sec after set.20X- BB Hip Thrust (135/105)10X- MB Pause Hip Abduction RL=1 C2: 4 sets. Rest 90 sec after set.20X- KB Deficit Sumo Squat (70/45)10X- Pause Side Lying Hip Raise RL=1 C3: 5-10-15-10-5. No Rest.Single Arm KB Swing (35/25) RL=1Burpees Over BoxJump Rope (X10) EC:Run 1 Mile
Read MoreSumo Deadlift- 5X5 Build to RPE10. or 5X10@RPE6 *16 min cap. Start on any circuit below: C1: 4 sets. Rest 1 min after set. 8X- Inclined Lying Preacher Curl (25/15’s) AMRAP- KB Hammer Curl (45/35) C2: 4 sets. Rest 1 min after set. 8X- BB Bent-over Row (135/85) AMRAP- DB Bent-over Fly (15/10’s) C3: 4X8. […]
Read MoreTempo Bench Press- 5X3@80% or 5X8@RPE6*16 min cap. 3-2-1 tempo Once done, complete 5 Rounds of:4X- BB Front Squat (225/165) (185/125)10X- Weighted Jump Squat (35/25’s)4X- DB Incline Bench (70/45’s)10X- DB Floor Chest Press (55/35’s) EC: 21-15-9 for time.DB Thruster (35/25’s)Push-ups
Read MoreBB Strict OHP- 2X5@65%, 2X3@75%, 2X1@RPE10 or 5X12@RPE6.*15 min cap. Partner WOD for time. Complete circuits in order:C1: 30-20-10.Wall Ball (20/14)*Partner holds V-sit C2: 30-20-10.Push-ups*Partner holds Plate OH. (45/35) C3: 30-20-10.DB Snatch (35/25) RL=2*Partner holds Plank
Read MoreFront Squat- 5X5@65% or 5X12@RPE7*16 min cap. AMRAP in 18 min:5X- Sumo Deadlift (185/155) (135/105)10X- TTB 5X- Dual Suitcase Row (35/25’s)10 cal- Bike or Row 5X- Burpees Over Bar
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