Complete circuits in any order: C1: 12-12-10-10-8-8. Rest 1 min after set. Chin-up TB Reverse Fly DB Hammer Curl (25/15's) C2: 12-12-10-10-8-8. Rest 1 min after set. KB Inclined Row (55/35's) BB Bent-over Row (95/65) TRX Bicep Curl C3: 12-12-10-10-8-8. No Rest. Bike or...
Complete strength in any order. 5X3. Build to heaviest load on each. Conventional Deadlift HB Back Squat *24 min cap. Once done, complete for time: 21-15-9 Wall Ball (20/14) WB Core Twist RL=1 Sumo Deadlift (135/105)
Partner WOD for time. Complete 100 Reps on each combined. Wall Ball (14/10) Bike (cals) Starfish Sit-ups RL=1 KB Swing (45/35) Step-ups RL=2 Start on any. Complete all reps before moving on. One works, one rests.
Pause High Bar Back Squat- 4X4@65% or RPE6 *16 min cap. 3 sec pause. Start on either circuit once done. C1: 14-12-10-8. Rest 1 min after set. TRX Hamstring Curls BB Stiff Leg Deadlift (95/75) C2: 30-25-20-15-10. No Rest. Air Squat Bike or Row...
Bench Press- 8X8@65% or RPE5 *22 min cap. Once done, complete circuits in any order: C1: 5 Dropsets. Rest 60-90 sec after set. 5X- DB Bench Press (70/35's) *Dropset AMRAP to 55/25's C2: 4 sets. No Rest. 30 sec.- Side Plank 30X- Crunches 30X-...
