Monthly Archives: May 2022

Sumo Deadlift- 5X3@75% or 5X10@RPE5.
*16 min cap.

Complete 4X8 on each. Rest 1 min after set.
C1: 
Braced […]

Bench Press- Est. a 3RM or 4X12@RPE6.
*16 min cap.

Start on any circuit once done:
C1: 4 sets. […]

“Murph”

For time:
1 Mile Run
100X- Pull-ups
200X- Push-ups
300X- Squats
1 Mile Run
*You can partition reps, and scale as needed.

Sumo Deadlift- Est. a 10RM or 5X10@RPE6.
*16 min cap.

Complete: 16-14-12-10.
Reverse Lunge (95/75) RL=1
Inclined Row (55/35’s) […]

BB Strict OHP- 5X5 Build to RPE10. *14 min cap.

Start on any circuit once done:
C1: 3 Rounds. […]

Pause Front Squat- 4X6@60% or RPE4.
*16 min cap. 2 sec pause.

Complete 3 Rounds:
100Y- Walking Lunge 
100Y- […]

Complete circuits in order:
C1:
75X- Strict Pull-up
75X- DB Bench Press (70/45’s)

C2:
60X- DB Incline Bench Press […]

Complete 4X3@70% or 4X10@RPE6 on both.
Front Squat
Sumo Deadlift
*25 min cap.

Complete 3 Rounds:
30 sec- Side […]

Complete 8 Rounds:
4X- Pull-up
20X- Air Squat
4X- BB Bent-over Row (135/105)
20X- Lunge RL=2
4X- Burpees Over Bar
200Y- Run

Sumo Deadlift- 5X4@60% or 5X10@RPE6.
*16 min cap.

Start on any circuit:
C1: 4 sets. Rest 1 min after […]