Complete strength in any order. BB Push Press- 5X3@75-85% or RPE5 Bench Press- 5X6@70% or RPE8 *25 min cap. - Once done, complete 4 rounds of: 4X- Plate OH Walk (45/35) *Perform 10 Push-ups at each cone. 10X- DB Incline Bench (55/35's) 15 cal-...
Conventional Deadlift- 2X8@50%, 2X4@70%, 2X2@RPE10. *20 min cap. - Partner WOD. AMRAP in each circuit: C1: 10 min. One works, one rests. 8X- Pull-ups 8X- Alt. DB Snatch (55/35) Rest 2 min, then: C2: 10 min. One works, one rests. 15X-...
Start on any circuit: - C1: 6X10. Rest 1 min after set. Bench Press (185/105) (135/85) Diamond Push-up DB Tricep Kickback (25/15) C2: 4 sets. Rest 1 min after set. 10X- Weighted Stationary Lunge (55/35's) 1 min- Iso Leg Extension (35/25) C3:...
Complete circuits in any order: - C1: 20-20-15-15-10-10. Rest 30 sec between sets. Single Leg Hip Thrust MB Squatted Side Step C2: 5X12. Rest 1 min between sets. BB Inverted Row DB Inclined High Row (35/25's) Plate Hammer Curl (45/35) C3: 20-16-12-8....
Warm-up: 3X10 on each. Rest 30 sec after set. 15 min cap. Bike or Row (1000M total) BB Good Morning TRX Low Row DB Strict OHP *Choose light weight for warm-ups. Don’t overdue it. - Complete for time below: Run 400Y 10X-...
Complete strength in any order. BB Push Press- 4X8@50% or RPE5 Bench Press- 5X4@70% or RPE5 *24 min cap. - Once done complete 4 Rounds for time: 8X- Single DB Push Press (55/35) 12X- Sit-ups 16X- Alt. Elevated Push-up RL=2
Complete strength in any order. 5X4@75% or RPE5 Front Squat Sumo Deadlift *26 min cap. - Once done complete for time: 21-15-9 Wall Ball (20/14) Jump Rope (X10) KB Goblet Squat (55/35)
