Pause Bench Press- 5X3@80% or RPE4 *18 min cap. 3 sec pause. EMOM- 5 Min on each circuit. Rest 2 min after. C1: 5X- BB Strict OHP (95/65) 15X- Push-ups (floor to lockout) C2: 5X- Burpees 15X- V Sit-ups
Bench Press- 3X5@65%, 3X3@75%, 3X1@RPE10. *20 min cap. Start on either circuit: C1: 3X10. Dropeset to AMRAP. Rest 90 sec after set. DB Bench Dropsets (70/35's) C2: 3 Rounds. 4X- KB OH Walk (35/25's) *At each cone, perform 10 Push-ups and 10 Sit-ups. Bike 500M
Front Squat- 4X8@RPE8. *16 min cap. Start on either circuit once done. C1: 4 sets. Rest 1 min after set. 1 Min- Banded Squat Hold 20X- Banded Hip Extension 10X- Alt. Reverse Lunge RL=1 C2: 4X15. No rest. Decline Leg Raise Ceiling Touch Bicycle RL=1
Dropeset Bench Press- 3X5@185/135 or 135/85 *Dropset is an AMRAP. 18 min cap. Partner WOD for time. Complete in order: 100X- Push-ups 100X- Sit-ups 75X- Wall Ball (20/14) 75X- WB Bear Hug Squat 50X- DB Snatch (35/25) RL=2 50 Cal- Bike *One works, one rests.
Complete strength in any order: BB Push Press- 3X5@70% or RPE5 Bench Press- 3X5@80% or RPE5 *20 min cap. Complete in any order/rep scheme: 50X- BB Floor Chest Press (185/135) (135/85) 75X- DB Thruster (35/25's) 100X- Push-ups *Every 3 min, stop and do 5 Burpees.
Start on any circuit below: C1: 5 sets. Rest 1 min after set. 15X- TRX High Row 4X- Farmers Walk (70/45's) C2: 5 Sets. Rest 1 min after set. 5X- Pull-ups (RPE10) 10X- DB Bicep Curl (25/15's) C3: 15-12-9-6. No Rest. Row (cals) TTB 1 min- ISO Superman
