Est. heaviest load possible for the complex:1X- BB Strict OHP 3X- BB Push Press5X- BB Thruster*14 min cap. Start on either circuit:C1: 5 sets. Rest 60-90 sec after set.10X- Bench Press (60% or 135/85)15X- Diamond Push-up20X- V Sit-ups C2: 5 sets. Rest 60-90 sec...
LB Back Squat- Est. a 10RM or 5X10@RPE6 *16 min cap. Complete: 8-10-12-10-8. Rest as needed. Platform Reverse Lunge (55/35's) RL=1 TTB or Knee Raise TRX Box Hamstring Curl Bike or Row (cals) Conventional Deadlift (50% or 135/85)
Bench Press- 10X10@60% or RPE5. *20 min cap. AMRAP in 16 min. 20X- Push-up (floor to lockout) 10X- Pull-up 20X- DB Push Press (35/25's) 10X- BB Bent-over Row (115/85) 20X- DB Snatch (55/35) RL=1
Complete strength in any order. 4X3@70% or 4X8@RPE7 LB Back Squat Conventional Deadlift *24 min cap. Complete 4 Rounds: 30 sec- ISO Lunge (35/25's) 1 Min- ISO BB Hip Thrust (95/75) 25X- Jump Squat 25X- KB Swing (70/45)
3 Rounds. 1 Min ON, 1 Min OFF. Wall Ball (20/14) RX:30X SC:25X Bike or Row (cals) RX:20 cal SC:15 cal Burpees Over Box RX:16X SC:12X BB Lateral Jump-overs RL=1 RX:40X SC:30X *For every movement that the benchmark is missed, add 400Y run to...
Complete strength in any order: L.B. Back Squat- 4X4@65% or 4X10@RPE6 Bench Press- 3XAMRAP@65% or 135/85 *24 min cap. Complete 4 Rounds: 1 Min- Wall Sit w/ WB Add. Hold (20/14) 10X- BB Thruster (95/65) 10X- DB Bench Press (70/45's) 10X- Pause Push-up (5...
