LB Back Squat- Est. a 1RM or 5X8@RPE6 *16 min cap. Complete 4 Rounds: 8X- BB Inverted Row 8X- DB Stiff Leg DL (55/35's) 14X- DB Bent-over Row (35/25) RL=1 14X- KB Deficit Sumo Squat (70/45) 200Y- Run
AMRAP in 5 min on each. 3 min rest between. C1: 5X- DB Front Squat (35/25's) 10X- Sit-ups C2: 5X- Conventional DL (185/135) 10X- TTB or Hanging Leg Raise C3: 5X- Burpees 10X- Wall Ball (20/14)
Complete circuits in order. Rest as needed throughout. C1: 100X on both. Any order rep/scheme. Bench Press (50% or 95/65) Strict Pull-ups C2: 75X on both. Any order rep/scheme. Push-ups Dual DB/KB Suitcase Row (55/35's) C3: 50X on both. DB Bicep Curl (25/15's) KB...
Low Bar Back Squat- 5X1@80-90% or 5X5@RPE6 *18 min cap. Complete: 12-12-10-10-8-8 Conventional Deadlift (135/105) Side Lying Hip Raise RL=1 ISO Single Leg Hip Bridge (30 sec ea.) Bike or Row (cals) EC: For time: 20-15-10-5. KB Swing (55/35) Burpees
"Hated 8"- Complete 8 Rounds for time: 8X- Wall Ball (20/14) 8X- Burpee 8X- DB Snatch (55/35) RL=2 8X- Single DB Thruster (35/25) RL=2 8X- Pull-ups 8 cal- Bike 80Y- Single Farmers Walk (70/45) 200Y- Run w/ WB (20/14)
Complete strength in any order: Pause LB Back Squat- 3X3@60% or RPE6 Pause BB Hip Thrust- 3X10@RPE8 *22 min cap. 2 sec pause on both. Complete: 20-16-12-8. BB Stiff Leg DL (96/65) Bulgarian Lunge RL=2 TTB Ceiling Touch Starfish Sit-up RL=2 Run 400Y
Pause Bench Press- 6X2@80% or RPE6 *18 min cap. 3 sec pause. AMRAP in 15 min. Start at 2 reps, climb by 2 each round. Wall Ball (20/14) Burpees DB Goblet Squat (55/35) EC: Run 1 mile
Low Bar Back Squat- 6X5@75% or RPE5 *20 min cap. Start on any circuit once done: C1: 4 sets. Rest 1 min after set. 5X- Pause Pull-up (3 sec) AMRAP- DB Bicep Curl (25/15's) C2: 4 sets. Rest 1 min after set. 5X- Pause...
