Low Bar Back Squat- 4X5@65% or RPE5 *16 min cap. Start on any circuit once done. C1: 4 Sets. Rest 1 min after set. 5X- Weighted Bulgarian Lunge (55/35's) 25X- TRX Hamstring Curl 10X- MB Straight Leg Side Step C2: 4 Sets. Rest 1 min after set. 5X- Single KB...
Tempo Bench Press- 5X3 build to RPE10. *18 min cap. 3/3/1 tempo. Start on any circuit: E1: 4 sets of Dropsets. Rest 1 min after set. 8X- Incline Bench (125/85) AMRAP- Drop to (95/65) C2: 18-15-12-9. Rest 1 min after set. DB Goblet Squat (55/35) Wall Sit (1 min)...
High Bar Back Squat- Est. a 1RM or 5X6@RPE5 *18 min cap. Complete circuits in order once done. C1: 30-24-18-12-6. Rest as needed. Banded Weighted Glute Bridge (55/35) Goblet Alt. Reverse Lunge (55/35) RL=1 C2: 30-24-18-12-6. For time. BB Lateral Jump-over RL=1 Alt. DB Snatch (55/35) RL=2 Sit-ups
BB Strict OHP- Est. a 1RM or 5X6@RPE5*14 min cap. Complete 5 Rounds of: 4X ea.- Single DB Push Press (55/35) 8X- Bench Press (185/105) (135/85) 12X- V Sit-up 160X- Jump Rope or 400M- Bike
Complete for time: 20-16-12-8-4. Alt. BB Reverse Lunge (95/75) RL=2 TTB or Leg Raise Plank DB Row (25/15) (reps split) KB Suitcase Deadlift (55/35) (reps per side) Row or Bike (cals) *Every 3 min, stop and do 5 Burpees.
Bench Press- 3XAMRAP@65% or 135/85 *16 min cap. Start on any circuit once done. C1: 4 Sets. Rest 1 min after set. 10X- DB Incline Bench (55/35's) AMRAP- KB Tricep Skull Crusher (55/35) C2: 4 Sets. Rest as needed. 10X- BB Floor Chest Press (50% or 135/85) 10X- Plate OH...
High Bar Back Squat- Est. a 10RM or 5X8@RPE6 *18 min cap. AMRAP- 24 Min. Start at 3 Reps, climb 3 each round. Sumo Deadlift (135/105) (95/65) Burpees Over Bar KB Swing (55/35) Dragonfly
Complete strength in any order: Strict OHP- 4X8@60% or RPE5 Bench Press- 5X2@85% or 5X8@RPE5 *24 min cap. Complete 3 Rounds of: 4X- Weighted OH Walk (35/25's) *At each cone, perform 10 Push-ups. 15X- Starfish Sit-up RL=1 15X- Sit-ups 15 cal- Bike or Row
Conventional Deadlift- Est. a 1RM or 5X8@RPE7 *16 min cap. Start on any circuit once done. C1: 4 sets. Rest 1 min after set. 10X- Single Leg Hip Thrust (35/25) 30X- MB Squat 250M- Row C2: 4 sets. Rest 1 min after set. 5X- Pull-ups 10X- DB Bent-over Row (55/35) 15X- TRX...
