Bench Press- Est. a 10RM or 5X10@RPE5 *16 min cap. AMRAP in 20 Min. Start with 2 reps, climb by 2 each round. Push-ups (floor to lockout) Sit-ups DB OHP (35/25's) Jump Rope (X10)
Front Squat- Est. a 3RM or 5X8@RPE5 *15 min cap Once done, start w/ 1 mile run (sc: 1200Y) Then complete 4 Rounds of: 10X- Bench Press (65% or 135/85) 15X- DB OH Tricep Ext. (55/35) 10X- KB Goblet Squat (55/35) 30 sec- KB Goblet Squat Hold
Complete strength in any order: Front Squat- 4X5 Build to RPE10 Pause Bench Press- 4X10 Build to RPE10 *24 min cap. Start on either circuit once done: C1: 4X10. Rest 60-90 sec after set. BB Floor Chest Press (185/135) (135/85) Seated DB OHP (35/25's) TRX Skull Crusher C2: 4X10. Rest 60-90...
Conventional Deadlift- 5X3@80% or 5X8@RPE5 *18 min cap. Start on any circuit once done: C1: 3X10. Rest 1 min after set. Nordic Hamstring Curls KB Suitcase DL (55/35) C2: 3X10. Rest 1 min after set. Pause DB Inclined Row (55/35's) Single Arm Landmine High Row (45/35) C3: 3X10. Rest 1...
EMOM for 4 Min on each circuit. 2 Min rest between each. C1: 10 cal- Row 5X- Single Arm KB Swing (55/35) C2: 10X- Decline Leg Raises 10X- Ceiling Touch 10X- Starfish Sit-up RL=1 C3: 10X- Burpees Over Bar 5X- Single Arm DB Push Press (55/35) C4: 30X- TRX Mountain Climber RL=1 10X-...
Bench Press- 5X5@75% or RPE5 *16 min cap. Start on either circuit once done: C1: 5 sets. Rest 1 min after set. 5X- Pull-ups 10X- BB Bent-over Row (135/105) 15X- Plate Hammer Curl (45/35) C2: 5 sets. Rest 1 min after set. 5X- Alt....
Conventional Deadlift- 5X5 Build to RPE10 or RPE5 *16 min cap. Complete circuits in any order. C1: 3 sets. Rest 1 min after set. 5X- TRX Low Row AMRAP- Pull-ups C2: 3 Sets. Rest 1 min after set. 5X- DB Bicep Curl (25/15's) AMRAP- DB Hammer Curl (25/15's) C3: For...
