Monthly Archives: June 2022

Bench Press- 3X10@50% & 1XAMRAP@50% or 4X10@RPE6.
*15 min cap.

Complete 4 Rounds:
20X- BB Floor Chest Press (135/105) […]

Start on any circuit:
C1: 5X5. Rest 60-90 sec after set.
Pause Chin-up
DB Bicep Curl (35/25’s)
C2: 5X5. Rest 60-90 sec after […]

AMRAP in 20 min:
8 cal- Bike or Row
8X- Alt. DB Snatch (55/35) RL=2
8X- Burpees Over Box
8X- TTB

Est. heaviest load on the BB complex.
5X- Push Press
3X- Strict OHP
*14 min cap.

Complete 3 Rounds: […]

Pause Sumo Deadlift- 6X3@75% or 4X8@RPE5.
*16 min cap. 2 sec pause at knee.

Complete 8 Rounds:
6X- Pull-ups […]

Start on any circuit. 3 Sets on each. Rest 90 sec after set.
C1:
5X- Bench Press (185/135)
AMRAP- Dropset Bench Press (135/85) […]

Front Squat- Est. a 3RM or 4X8@RPE5.
*15 min cap.

EMOM until caught. Start at 2 reps, climb by […]

Complete: 12-12-10-10-8-8.
Pull-up DB Snatch (55/35) RL=2
TRX Inverted Row 
Bike or Row (cals)
DB Bicep Curl (25/15’s)
Run 200Y
DB Hammer Curl […]

BB Strict OHP- 4X5@65% or RPE6. *14 min cap.

Start on any circuit:

C1: 4X8. […]

Sumo Deadlift- 5X3@80% or 5X8@RPE6.
*16 min cap.

Start on any circuit:
C1: 3 sets. Rest 1 min after […]