Complete strength in any order. Bench Press- 5X5@70% or RPE5. Tempo L.B. Back Squat- 3X5@60% or RPE5. *22 min cap. Complete 3 rounds: 20X- Close Grip Bench (135/105) 20X- Hand Release Push-up 20X- Wall Ball (20/14) 200X- Jump Rope
Complete circuits in any order. Run 800Y before each one. C1: 3X10. Rest 1 min after set. Braced DB Bent-over Row (55/35) RL=1 Hang from Rig (1 min) C2: 3X10. Rest 1 min after set. BB Inverted Row Farmers Hold (70/55's) (1 min) C3:...
Sumo Deadlift- Est. a 10RM or 4X8@RPE6. *15 min cap. Complete 4 Rounds: 5X- Bulgarian Lunge (55/35's) RL=1 10X- V Sit-up 5X- BB Front Squat (185/155) 10X- Starfish Sit-up RL=1 Run 200Y
Bench Press- Est. a 5RM or 4X10@RPE6. *15 min cap. Complete: 4X8 on each. Rest 1 min after set. C1: Pull-up DB Hammer Curl (25/15's) C2: DB Incline Bench (70/45's) KB Tricep Skull Crusher (55/35) C3: BB OHP (115/75) MB Plank Side Shuffle RL=1
Complete in order for time: 50X- Wall Ball (20/14) 40X- Hand Release Push-up 30X- DB Thruster (35/25's) 20X- Strict Pull-ups 10X- Burpees Over Box 20X- Strict Pull-ups 30X- DB Thruster (35/25's) 40X- Hand Release Push-up 50X- Wall Ball (20/14)
Pause Sumo Deadlift- 3X5@60% or RPE5. *15 min cap. Complete: 6-9-12-9-6. DB Front Squat (55/35's) Pause BB Inclined Row (135/105) DB Snatch (55/35) RL=1 TRX Hamstring Curl DB Bent-over Reverse Fly (25/15's) Bike or Row (cals)
AMRAP in 5 min on each. Rest 2 min between. C1: 6 cal- Bike or Row 10X- Sit-up C2: 6X- Burpees Over Bar 10X- BB Core Roll-out C3: 60X- Jump Rope 10X- Bicycle RL=1 C4: Run 200Y 10X- TTB
L.B. Back Squat- Est. a 10RM or 5X8@RPE5. *16 min cap. Start on either circuit. Complete: 12-10-8-6. Rest 1 min after set. C1: Pull-up DB Suitcase Row (55/35) RL=1 Alt. DB Bicep Curl (25/15) RL=1 C2: BB Reverse Lunge (165/125) RL=2 Pause MB Hip...
