Pause Front Squat- 3X5@60% or 3X8@RPE5 *15 min cap. 2 sec pause. Complete 4 Rounds: 8X- Single Leg Stand-up (35/25) RL=1 10X- DB Floor Chest Press (70/45's) 12X- DB Thruster (35/25's) 14X- Push-ups 16X- V Sit-ups
Complete strength in any order. 3X1@85-90% or 3X10@RPE7 on both. Front Squat Conventional Deadlift *20 min cap. Complete: 8-10-12-10-8. Pause BB Bent-over Row TRX Single Arm Row RL=2 Neg. DB Bicep Curl (25/15's) ISO Superman Hold (30 sec)
Bench Press- 3XAMRAP@65% or 135/85 *14 min cap. Start on any circuit once done. C1: 4 sets. Rest 90 sec after set. 5X- Incline Bench (185/105) AMRAP- Dropset to 135/85 C2: 12-10-8-6. Rest 1 min after set. One Arm Elevated Push-up RL=1 One Arm...
EMOM for 4 min on each. 2 min rest between. C1: 10X on each. DB Snatch (55/35) RL=2 BB Lateral Jump-over RL=1 C2: 10X on each. Wall Ball (20/14) Burpees C3: 10X on each. TRX Pike Bicycle RL=1 C4: 10X on each. Bike or...
Conventional Deadlift- Est. a 10RM or 5X8@RPE7 *15 min cap. Start on either circuit once done. C1: 5 sets. Rest 60-90 sec after set. 5X- Neg. Pull-ups 15X- TRX High Row 15X- Plate Hammer Curl (45/35) C2: 4 sets. No rest. 15X- BB Hip...
Pause Front Squat- 5X3 build to RPE10. or 5X6@RPE7 *16 min cap. 2 sec pause. Start on any circuit: C1: 4 sets. Rest 60-90 sec after set. 5X- Bench Press (70% or 135/85) 15X- DB OHP Press (35/25's) 15X- Diamond Push-up C2: Complete: 30-25-20-15-10....
Partner WOD for time. Complete in order: C1: 60X- Sumo Deadlift (225/185 or 165/125) 120X- Jump Squats C2: 60X- Bench Press (225/125 or 165/85) 120X- Push-ups C3: 60X- DB Thruster (35/25's) 120X- Sit-ups C4:60 cal- Bike or Row (one works, one rests)*Reps are combined....
Incline Bench Press- 8X10@RPE8. *16 min cap. Start on either circuit below: C1: 5X10. Rest 1 min after set. TRX Skull Crusher Close Grip DB Bench (55/35's) Plank Push-up RL=1 C2: 5 sets. No rest. 10X- Wall Ball (20/14) 15X- KB Front Squat (55/35)...
