L.B. Back Squat- 8X2@80% or 5X12@RPE7. Complete 4 rounds: 10X- Bench Press (185/125) 1 Min- Wall Sit 40Y- Single KB Front Rack Walk (70/45) 30 sec- ISO Lunge RL=1 10X- DB Push Press (55/35's)
Complete in order for time: C1: 10-8-6-4-2. Pull-ups DB Snatch (55/35) RL=1 *Rest 2 min after all sets complete. C2: 10-8-6-4-2. Burpees Over Bar BB Core Roll-out *Rest 2 min after all sets complete. C3: 50 cal- Bike or Row 50X- Wall Ball (20/14)
Start on any circuit. Complete: 8-10-12-10-8. Rest 1 min after set. C1: Reverse Grip BB Inverted Row Neg. DB Hammer Curl (25/15's) C2: TRX High Row Neg. DB Bicep Curl (25/15's) C3: Pause Inclined Arm Y's Pause Inclined Arm A's C4: No Rest. DB...
Pause LB Back Squat- 5X1 Build to RPE10 or 4X8@RPE6. *16 min cap. Start on either circuit: C1: 4 sets. Rest 1 min after set. 10X- DB Front Rack Reverse Lunge (70/55's) RL=2 15X- MB Squatted Side Step RL=1 20X- MB Jump Squat C2:...
Start on C1 or C2. Complete C3&C4 last. C1: 75X. BB Strict OHP (60% or 95/65) Strict Pull-up C2: 75X. DB Bench Press (70/45's) BB Reverse Grip Bent-over Row (use OHP wt.) C3: 50X. DB Front Arm Raise (25/15's) DB Reverse Fly C4: 50X....
Sumo Deadlift- 6X2@80% or 5X8@RPE6. *16 min cap. Complete 4 Rounds: 10X- BB Front Squat (95/75) 30 sec- Side Plank RL=1 10X- DB Stiff Leg Deadlift (55/35's) 30 sec- Hollow Hold 10 cal- Bike or Row
L.B. Back Squat- 2X5@65%, 2X3@75%, 2X1@85% or 5X8@RPE6. *18 min cap. Start on any circuit. Complete: 20-16-12-8. Rest 1 min after set. C1: TRX Hamstring Curl BB Hip Thrust (135/105) C2: DB Lat Pull-over (55/35) KB Hammer Curl (55/35) C3: No rest. TTB KB...
