Monthly Archives: January 2023

Complete: 20-18-16-14-12-10.
Conventional Deadlift (135/105)
BB Lateral Jump-Over RL=1
Pull-up
Single Arm KB Swing (55/35) RL=2
DB Inclined High Row (35/25’s)
TTB 

BB Push Press- Est. a 3RM or 4X8@RPE5. *14 min cap.

Complete 3 Rounds:
20Y- Walking Lunge (55/35’s)
15X- […]

Pause Conventional Deadlift- 5X2 Build to RPE10 or 4X8@RPE6.
*15 min cap.

Start on any circuit. Complete 4X8 on […]

Complete: 30-25-20-15-10.
Push-up
6 cal- Bike or Row
DB Push Press (35/25’s)
6 cal- Bike or Row
Chin-up
6 cal- Bike or Row

Front Squat- 5X10@60% or RPE5. *16 min cap.

Start on either circuit once done:
C1: 4X20. Rest 1 min […]

Pull-up- 8X3@RPE10. *16 min cap.

Start on any circuit. Complete 3 sets on each. Rest 90 sec after set. […]

BB Strict OHP- Est. a 3RM or 4X10@RPE5. *14 min cap.

Start on either circuit. Complete 5X10 on each. […]

Conventional Deadlift- 2X3@75%, 2X2@80%, & 2X1@RPE10 or 5X8@RPE6.
*16 min cap.

Complete 4 Rounds:
8X-BB Suitcase Deadlift (95/75) RL=1 […]

Front Squat- Est. a 3RM or 4X10@RPE6.
*15 min cap.

Complete 5 Rounds:
8X- Bench Press (185/125)
8X- Single […]

Start on any circuit. Complete 4 sets on C1&C2.
C1: 10X- Front Squat (165/135)
30 sec- Side Plank w/ Adductor Hold