Monthly Archives: October 2022

Sumo Deadlift- 4X6@70% or RPE5. *16 min cap.
Start on either circuit:
C1: 4 sets. Rest 1 min after set.
4X- Bulgarian Lunge […]

Complete strength in any order:
L.B. Back Squat- 4X4@75% or 4X8@RPE6.
Pause Bench Press- 4X2@80% or 4X8@RPE6.
*24 min cap.
Complete 3 Rounds: […]

Complete: 6-9-12-12-9-6
Conventional Deadlift (135/105)
Pull-up
Bike or Row (cals)
DB Front Squat (35/25’s)
DB Inclined High Row (35/25’s)
Run 200Y

Bench Press- 100X@60% or 135/85. *Complete in as few sets as possible. Every time you rack, complete: 15X- Push-up (floor to lockout)
15X- […]

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

C1: BB Inverted Row
Reclined DB Bicep Curl […]

Sumo Deadlift- 2X2@80%, 2X1@RPE10 or 5X8@RPE6.
*16 min cap.

Complete in order:
Run 800Y
75X- Goblet Squat (70/55)
60X- […]

Build to max load for the complex.
3X- BB Strict OHP
6X- BB Push Press
*14 min cap.

Start […]

Pause L.B. Back Squat- 5X5 Build to RPE10 or 4X8@RPE6.
*16 min cap.
Start on either circuit:
C1: 4X15. Rest 1 min after […]

Partner WOD. Complete:
C1: 3X20.
Wall Ball (20/14)
*Partner holds ISO Squat.

C2: 3X15.
Sumo Deadlift (135/105)
*Partner hangs from Rig. […]

Neg. Incline Bench- 4X8@RPE8 or RPE5.
*15 min cap.

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