Pause Front Squat- 5X3@70-80% or RPE4 *18 min cap. 3 sec pause. Complete circuits in any order: C1: 4 sets. Rest 60-90 sec after set. 5X- Conventional Deadlift (70% or RPE5) 15X- TRX Hamstring Curl C2: 4 sets. Rest 60-90 sec after set. 5X- Single Leg Stand-up (35/25) 15X- Sprinter...
Bench Press- Est. a 1 RM or 5X5@RPE5 *16 min cap. Start on any circuit. C1: 4 sets. Rest 1 min after set. 10X- DB Tricep Skull Crusher (35/25's) AMRAP- Push-ups (floor to lockout) C2: 4 sets. Rest 1 min after set. 10X- BB Strict OHP (50% or 65/45) AMRAP-...
Front Squat- 5X1@Build to RPE10 or 5X8@RPE5 *18 min cap. Start on any circuit: C1: 4 sets. Rest 1 min after set. 10X- MB BB Hip Thrust (RPE8) 30 sec- MB Wall Sit C2: 3 sets. No rest.25X- Crunches 25X- Bicycles RL=1 30 sec- Hollow Hold C3: Run 1200Y or Bike...
Build to heaviest load on complex:3X- BB Strict Press 5X- BB Push Press *15 min cap. Complete circuits in any order. C1: 4X10. Rest 1 min after set. DB Tricep Kickback (25/15) Single DB Tricep OH Extension C2: 3X10. Rest 1 min after set. Plate Side Arm Raise (15/10's) Plate Truck...
Conventional Deadlift- Est. a 10RM or 5X5@RPE5 *16 min cap. EMOM for 5 Min. Rest 2 min between. C1: 5X- Pull-ups or TRX Pull-ups 10X- Alt. Reverse Lunge RL=1 C2: 5X- BB Bent-over Row (135/105) (95/65) 10X- Burpees Over Bar
Complete strength in order: Tempo Bench Press- 5X5 build to RPE10 Tempo Front Squat- 3X5@65% or RPE5 *24 min cap. 3/2/1/ tempo on both. Complete 4 Rounds of: 8X- Incline Bench (185/115) (135/65) 8X- Stationary Lunge (55/35's) 15X- Push-ups (floor to lockout) 150X- Jump Rope
Conventional Deadlift- 5X3@80% or 5X8@RPE5 *16 min cap. Complete 4 Rounds of: 10X- High Bar Back Squat (50% or 135/85) 15X- Inclined DB Hamstring Curl (35/25) 10X- Wall Ball (20/14) 15 cal- Bike or Row
