Pause LB Back Squat- 5X3@70% or RPE5 *3 sec pause. C1: 4 sets. Rest 1 min after set. 15X- MB DB Hip Thrust (35/25's) 1 Min- MB Wall Sit *24 min cap. Once everyones done, EMOM Challenge: Burpees (1st=1, 2nd=2, 3rd=3…)
Complete strength in any order. Sumo Deadlift- 3X6@70% or RPE5 Tempo Bench Press- 3X6@55% or RPE5 (3-2-1) *22 min cap. Start on any circuit once done. C1: 20-16-12-8. Rest as needed. Alt. Elevated Push-up RL=2 WB Bear Hug Squat (20/14) C2: 5X5. Rest 1 min after set. Stationary Lunge (55/35's) Alt. ISO....
Bench Press- 6X2@80-90% or 6X6@RPE5 *18 min cap. Start on any circuit once done. C1: 4X8. Rest 1 min after set. BB OHP (75/55) DB Side Arm Raise (25/15's) C2: 4 Sets. Rest 1 min after set. 8X- DB Front Squat (55/35's) 30 sec.- Side Plank Adductor Hold C3:...
Sumo Deadlift- 2X5@60%, 2X3@75%, 2X1@RPE10 or 6X5@RPE5 *18 min cap. Start on any circuit once done. C1: 4X10. Rest only if needed. WB Ceiling Touch (20/14) WB Reverse Crunch WB Core Twist RL=1 C2: 4 Rounds. Rest as needed. 4X- Farmers Walk (70/45's) 45 sec- Rig Hang10X- Single Leg Deadlift
LB Back Squat- 5X2@80-90% or 5X6@RPE6 *18 min cap. Start on any circuit once done. C1: 4 sets. Rest 1 min after set. 25X- MB Clam Shells 15X- TRX Hamstring Curl C2: 4 sets. Rest 1 min after set. 15X- Inclined KB Row (45/25's) 25X- Plate Bent-over Row (15/10's) C3:...
Complete strength in any order: Sumo Deadlift- 4X6@65% or RPE5 Tempo Bench- 4X6@RPE10 (3/2/1) *24 min cap. Complete 4 Rounds of: 5X- Close Grip Bench Press (165/125) (115/75) 5X- Step-ups (35/25's) 10X- Weighted Sit-ups (35/25) 10 cal- Bike or Row
Bench Press- Est. a 5RM or 5X8@RPE7 *16 min cap. Complete 4 Rounds. Rest as needed. 4X- KB OH Walk (35/25's) 80X- Jump Rope 12X- DB Bench Press (55/35's) 16X- WB Bear Hug Squat (20/14) 20 Cal- Bike
Pause Low Bar Back Squat- 4X4@60% or RPE5 *18 min cap. 3 sec pause. Complete in order for time: C1: 14-12-10-8-6. Pull-ups Single KB Swing (35/25) Reps split. *Rest 3 min. Then do C2. C2: 14-12-10-8-6. Conventional Deadlift (225/185) (165/125) Burpees Over Bar
Sumo Deadlift- 4X5@70% or RPE6 *16 min cap. Start on either circuit: C1: 5X8. Rest 1 min after set. Pause BB Inverted Row Pause TRX High Row Pause Reclined DB Bicep Curl (25/15's) C2: For time: 6-8-10-8-6. DB Snatch (55/35) RL=1 Rower (cals)
