BB Push Press- 5X3 build to RPE10. *15 min cap. Start on either circuit once done: C1: 5X10. Rest 1 min after set. Bench Press (60% or 135/85) DB Tricep Kickback (25/15) C2: 3 sets. Rest 1 min after set. 30 sec.- Iso Lunge Hold (35/25's) 10X- Goblet Side Lunges...
LB Back Squat- 5X5@65-75% or RPE5 *16 min cap. Start on either circuit once done: C1: 3 sets. Rest 1 min after set. 5X- Weighted Bulgarian Lunge (55/35's) 20X- Banded Goblet Squat (55/35) C2: 3 sets. Rest 1 min after set. 5X- Pause BB Bent-over Row (135/105) 10X- TRX Reverse...
Bench Press- 3XAMRAP@50% or 135/85 *14 min cap. Partner WOD for time. Complete in order. One works, one rests. Reps are combined. 40X- BB Thruster (55/75) 80X- DB Bench Press (70/45's) 120X- Push-ups (floor to lockout) 160X- WB Bear Hug Squats (20/14)
Start on any circuit: C1: 5X8. Rest 1 min after set. Pull-ups Landmine High Row (35/25) C2: 4X15. Rest 1 min after set. TRX Bicep Curl Plate Reverse Grip Curl (45/35) C3: 4 Sets. No rest. 10X- BB Core Roll-out (185/165) 6X- Single KB Farmers Walk (55/35) 20 Cal- Row
Pause Low Bar Back Squat- 5X4@70% or RPE5 *18 min cap. Start on either circuit. C1: 5 sets. Rest 1 min after set. 5X- BB Reverse Lunge (135/105) 15X- Stiff Leg DL (55/35's) C2: 4 sets. No Rest. 10X- Starfish Sit-up RL=1 15X- Ceiling Touch 45 sec- Hollow Hold 150X- Jump Rope
Bench Press- Est. a 1RM or 5X8@RPE6 *16 min cap. Once done, complete 4 Rounds of: 10X- DB Floor Chest Press (55/35's) 10X- BB OHP Press (95/75) 15X- KB Skull Crusher (55/35) 15X- Plate Side Arm Raise (15/10's) 20 cal- Bike or Row
Sumo Deadlift- 5X5 Build to RPE10 *18 min cap. Start on any circuit below: C1: 3X10. Rest 1 min after set. Platform Reverse Lunge (35/25's) Stiff Leg Deadlift (35/25's) C2: 3 Sets. Rest 1 min after set. 10X- BB Front Squat (135/115) 25X- Jump Squat C3: 20-15-10. Bike or Row (cals) Wall...
Bench Press- 5X8@65% or RPE5 *15 min cap. Start on either circuit: C1: 4 sets. Rest 1 min after set. 5X- Incline Bench (RPE10) 10X- Pause Push-ups (3 sec.) C2: 4 sets. Rest 1 min after set. 10X- DB OHP (35/25's) 20X- Single DB OH Tricep Ext. (35/25) C3: 15-12-9-6....
