Sumo Deadlift- Est. a 3RM or 5X8@RPE8. *15 min cap. Complete 4 Rounds. Rest as needed. 8X- Single Leg Deadlift (35/25) RL=1 10X- DB Bent-over Row (55/35) RL=1 8X- KB Bulgarian Lunge (55/35's) RL=1 10X- Alt. Reclined Bicep Curl (25/15's) RL=1 EC: 3 Rounds....
HB Back Squat- 3X1@90% or 3X10@RPE8 *15 min cap. Start on either circuit once done. C1: 8-10-12-10-8. Rest 1 min after set. DB Bench Press (70/45's) DB Strict OHP (35/25's) TRX Skull Crusher C2: 8-10-12-10-8. Rest 1 min after set. KB Goblet Squat (70/55)...
Complete strength in any order: HB Back Squat- 3X3@80% or 3X10@RPE6 Bench Press- 3X5@70% or RPE5 *22 min cap. 5 Min AMRAP on each circuit. Rest 2 min between. C1: 10X- Push-ups (floor to lockout) 10X- TTB or Leg Raise C2: 10X- WB Bear...
Pause Sumo Deadlift- 6X4@65% or RPE5 *18 min cap. 2 sec pause. Start on either circuit once done: C1: 12-10-8-6. Rest 1 min after set. TRX Inverted Row Pause KB Inclined High Row (35/25's) Pause DB Bicep Curl (25/15's) C2: 12-10-8-6. BB Good Mornings...
HB Back Squat- 4X5@75% or RPE6 *16 min cap. Complete 5 Rounds: 10X- Bench Press (RPE10) 8X- Weighted Step-ups (35/25's) RL=1 10X- DB Floor Chest Press (70/45's) 80X- Jump Rope 10X- Diamond Push-up EC: For time in any order/rep: 50X- DB Thruster (35/25's) 50X-...
BB Push Press- Est. a 10RM or 5X8@RPE6 *15 min cap. Complete 4 Rounds: 4X- Plate OH Walk (45/35) *do 15 Push-ups at each cone. 15X- HB Back Squat (50% or 135/85) 15 cal- Bike or Row 15X- Weighted Sit-up (25/15)
12 Days of FITMAS- 1X- Sumo Deadlift (315/265) (225/175) 2X- Weighted Pull-ups (25/15) 3X- DB Thrusters (55/35's) 4X- Burpees Over Bar 5X- Wall Ball (20/14) 6X- KB Swing (70/45) 7X- DB Front Squats (55/35's) 8X- Bike or Row (cals) 9X- TTB 10X- BB Core...
