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...
Bench Press- 50 Reps @70% or 135/85 *Complete in as few sets as possible. 16 min cap. Complete 75 reps in any order/rep scheme: Alt. DB Bench Press (55/35's) Alt. Elevated Push-ups RL=1 DB Push Press (55/35's) V Sit-up TRX Pikes
Complete: 20-16-12-8-4. Conventional Deadlift (50% or 135/85) Bike or Row (cals) DB Incline Row (35/25's) Alt. Reverse Lunge RL=1 1 Min- Plate Finger Tip Hold (35/25's)
HB Back Squat- 5X8@65% or RPE5 *18 min cap. Start on any circuit below: C1: 5X8. Rest 1 min after set. Bench Press (65% or RPE5) DB Tricep Skull Crusher (35/25's) Plank Push-up (per side) C2: 4 sets. Rest 1 min after set. 8X- Weighted Jump Squat (35/25's) 45 sec.- Iso....
Complete circuits in any order: C1: 4 Sets. Rest 1 min after set. 5X- DB Front Arm Raise (35/25's) 5X- DB Side Arm Raise 15X- DB OHP C2: 4 Sets. Rest as needed. 10X- Strict Hanging Leg Raise 15X- Crunch w/ Band 30 sec.- Side Plank C3: 4X10. No rest. Bike or...
Conventional Deadlift- Est. a 3RM or 5X6@RPE5 *16 min cap. Complete: 12-12-10-10-8-8. Rest as needed. Pull-ups KB Swing (55/35) TRX Inverted Row BB Good Mornings (95/75) Burpees Over Bar
Complete strength in order: HB Back Squat- Est. a 3RM or 5X6@RPE6 Bench Press- 5X4@80% or RPE5 *24 min cap. Complete circuits in any order: C1: 4 Sets. Rest 1 min after set. 10X- Incline Bench (165/105) (115/65) AMRAP- Push-ups C2: 3 Rounds. No rest. Run 400Y 20X- Sit-ups
