Pause Conventional Deadlift- 5X2 Build to RPE10 or 4X8@RPE6. *15 min cap. Start on any circuit. Complete 4X8 on each. Rest 1 min after set. C1: Bulgarian Lunge (55/35) RL=1 Pause TRX Box Hamsting Curl C2: BB Reverse Grip Bent-over Row (135/105) Pause Inclined...
Front Squat- 5X10@60% or RPE5. *16 min cap. Start on either circuit once done: C1: 4X20. Rest 1 min after set. Deficit Sumo Squat (70/55) Banded Prone Hamstring Curl C2: AMRAP in 10 min. Start at 2 reps, climb by 2. KB Swing (55/35)...
BB Strict OHP- Est. a 3RM or 4X10@RPE5. *14 min cap. Start on either circuit. Complete 5X10 on each. Rest 1 min after set.C1: Incline Bench Press (165/115) DB Side Arm Raise (25/15's) TB Tricep Ext. C2: DB Floor Chest Press (70/45's) Plate Truck...
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 8X- Braced DB Bent-over Row (55/35) RL=1 30 sec- ISO Single Leg Hip Bridge (35/25) RL=1 1 Min- Hang from Rig 8X- DB Snatch (55/35)...
Front Squat- Est. a 3RM or 4X10@RPE6. *15 min cap. Complete 5 Rounds: 8X- Bench Press (185/125) 8X- Single Front Rack Step-up (35/25) RL=1 8X- DB Tricep Skull Crusher (25/15's) 8X- Bike or Row (cals)
Start on any circuit. Complete 4 sets on C1&C2. C1: 10X- Front Squat (165/135) 30 sec- Side Plank w/ Adductor Hold C2: 10X- DB Stiff Leg Deadlift (55/35's) 30 sec- ISO M.B. Side Lying Leg Raise C3: EMOM for 10 Min: Odds: 25X- High...
Conventional Deadlift- Est. a 3RM or 4X8@RPE7. *15 min cap. Start on any circuit. Complete 3 sets on C1&C2. Rest 90 sec after set. C1: 5X- Pause BB Hip Thrust (275/245) 15X- Alt. Reverse Lunge RL=1 C2: 5X- Chin-ups (RPE10) 15X- M.B. Plank Side...
EMOM for 5 min on each. Rest 2 min between. E1: 20X- WB Bear Hug Squat (20/14) E2: 20X- DB Bench Press (55/35's) E3: 20X- Sit-up E4: 15 cal- Bike or Row *Every time caught do 5 Burpees at the end.
