Conventional Deadlift- 3X5@60% or 3X10@RPE8. *15 min cap. Start on any circuit: C1: 4 sets. Rest 1 min after set. 8X- BB Stiff Leg Deadlift (135/105) 16X- TRX Hamstring Curl C2: 4 sets. Rest 1 min after set. 8X- Chin-ups 16X- DB Hammer Curl...
Pause Bench Press- 5X1 Build to RPE10 or 5X8@RPE7. *15 min cap. EMOM until clock catches you. Start at 1 rep, climb by 1 each round. Push-up KB Goblet Squat (55/35) *Once done, complete 50 cal Bike or Row
Low Bar Back Squat- 3X5@60% or 3X10@RPE8 *15 min cap. Start on any circuit. (3 sec tempo's) C1: 4 sets. Rest 1 min after set. 8X- Neg Step-down RL=1 10X- KB Deficit Sumo Squat (70/45) 12X- MB Hip Abduction C2: 4 sets. Rest 1...
Complete for time below: Buy in and out with 1200Y Run or 1800M- Bike or Row Complete: 21-15-9 Conventional DL (135/105) DB Thruster (35/25's) BB Core Roll-out TTB
BB Strict OHP- 5X5 Build to RPE10. *12 min cap. Complete circuits in any order: C1: 8-10-12-10-8. Rest 1 min after set. Bench Press (185/115) (135/75) Pull-up C2: 8-10-12-10-8. Rest 1 min after set. DB Bent-over Row (55/35) RL=1 Alt. Elevated Push-up RL=1 C3:...
Complete strength in any order. Est. a 1RM or 5X10@RPE8 on both. Sumo Deadlift HB Back Squat *28 min cap. Complete: 30-25-20-15-10. KB Goblet Squat (55/35) Alt. Reverse Lunge RL=1 Jump Squat V Sit-up
HB Back Squat- 5X5@60% or RPE5. *16 min cap. Complete for time: 100X- Step-ups RL=2 100X- Sit-ups 100X- DB Snatch (55/35) RL=2 *Every 3 min, stop and do 5 Burpees.
