Start on any circuit. C1: 5 Sets. Rest 1 min after set. 4X- Farmers Walk (70/45's) 15X- TRX High Row C2: 5 Sets. Rest 1 min after set. 5X- BB Reverse Grip Bent-over Row (115/85)15X- DB Lat Pull-over (55/35) C3: 5 Sets. Rest as needed.1 Min- Hang from...
BB Strict OHP- Est. a 3RM or 5X8@RPE7 *15 min cap. Start on any circuit once done: C1: 5 Sets. Rest 1 min after set. 5X- BB Incline Bench (RPE10) 15X- Floor KB Skull Crusher (45/35) C2: 5 Sets. Rest 1 min after set. 10X- DB Seated OHP (35/25's) AMRAP-...
Complete Strength in any order. 4X3@70% or 4X8@RPE6 High Bar Back Squat Conventional Deadlift *22 min cap. Once done complete: 12-12-10-10-8-8 Single KB Front Squat (35/25) Single Leg Stand-up (35/25) Jump Squats Bike or Row (cals)
Complete Strength in any order: (3 sec) Negative BB Strict OHP- 4X5@60% or RPE8 Bench Press- 4XAMRAP@50% or 135/85 *20 min cap. Start on any circuit once done. C1: 4X10. Rest 1 min after set. Neg. DB Bench Press (55/35's) Pause Push-up C2: 4 Sets. Rest 1 min after...
Sumo Deadlift- Est. a 1RM or 5X6@RPE8 *18 min cap. Start on either circuit once done. C1: 5X8. Rest 1 min after set. TRX Pistol Squat Single Leg Hip Thrust (55/35) C2: 3 Sets. Rest 1 min after set. 30 Sec- Side Plank 30 Sec- Hollow Hold 20X- Bicycle RL=1
BB Push Press- Est. a 3RM or 5X10@RPE7 *15 min cap. Once done, complete 5 Rounds: 5X- BB Floor Chest Press (185/125) (135/85) 10 cal- Row or Bike 15X- Push-ups (floor to lockout) 20X- Weighed Sit-ups (25/15)
Partner WOD for time. Complete in order. C1: 20-16-12-8. Conventional Deadlift (135/105) *Partner Hangs from Rig C2: 20-16-12-8. Pull-ups *Partner Holds BB C3: 100 cal- Row (rower not available, 150 cal bike) Tag in and out as often as needed.
