Tempo Bench Press- 5X5@65% or RPE5 *20 min cap. 3/2/1 tempo Once done complete 5 rounds of: 4X- KB OH Walk (35/25's) Run 200Y 8X- Single DB Bench Press (55/35) Run 200Y 12X- BB Floor Chest Press (135/85)
Complete strength in any order. 5X1 Build to RPE10. HB Back Squat Conventional Deadlift *24 min cap. Once done, complete: 24-20-16-12. Rest as needed. Weighted Bulgarian Lunge (35/25's) Burpees Over Bar TRX Hamstring Curl Bike or Row (cals)
Complete 50 Reps on each exercise. Any order/rep scheme. Bike (cals) Row (cals) Wall Ball (14/10) DB Snatch (35/25) RL=1 Jump Rope (X10) Hanging Leg Raise Mountain Climber RL=1
Start on any circuit below: C1: 5-10-15-10-5. Rest 1 min after set. BB Strict OHP (50% or 65/45) DB Side Arm Raise (25/15's) DB Bent-over Reverse Fly DB Front Arm Raise C2: 25-20-15-10. No Rest. Declined Leg Raise WB Ceiling Touch (20/14) WB Core...
Complete 10 Min AMRAP on each circuit below. 5 Min rest between circuits. C1: 15 cal- Bike 10X- V Sit-up 5X- Box Step-up RL=1 C2: 15 cal- Row 10X- Starfish Sit-up RL=1 5X- Burpees
Bench Press- 5XAMRAP@75% or 5X8@RPE6 *20 min cap. Start on any circuit once done: C1: 5 sets. Rest 1 min after set. 4X- Weighted Pull-ups (RPE10) 8X- DB Inclined Row (55/35's) 12X- TRX Bicep Curl C2: 5 sets. Rest 1 min after set. 4X-...
Partner WOD for time. Start on any exercise. Complete all reps before moving on. 150X- Air Squat 150X- TTB (sc: Hanging Knee Raise) 150X- DB Bench Press (55/35's) 150X- Pull-ups 1600Y- Run *One works, one rests. Includes run. Reps are combined.
