Front Squat- 6X5@60% or RPE5 *16 min cap. AMRAP in 18 min: 5X- Chin-ups 10X- KB Swings (55/35) 5X- BB Reverse Grip Row (135/85) 10X- Burpees
Read MoreIncline 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) 200Y Run
Read MoreConventional Deadlift- 3X2@80%, 3X8@65% or 6X8@RPE6. *16 min cap. Start on any circuit: C1: 12-10-8-6. Rest 1 min after set. BB Suitcase DL (95/65) RL=1 TRX Single Leg Hamstring Curl RL=1 C2: 3 Rounds. No Rest. 30 sec- Iso Bird-dog 30 sec- Side Plank 30 sec- Iso Single Leg Hip Bridge Run 400Y
Read MoreBench Press- Est. a 10RM or 5X10@RPE6 *15 min cap. Complete circuits in order. Any set/rep scheme. C1: 100X on each. Push-ups (floor to lockout) BB Bent-over Row (95/65) C2: 75X on each. Strict Pull-up DB Bench Press (70/45’s) C3: 50X on each. BB Strict OHP (95/65) DB Bicep Curl (25/15’s) DB Tricep Skull Crusher […]
Read MoreFront Squat- 3X3@75%, 3X1@RPE10 or 6X8@RPE5 *18 min cap. Complete: 8-10-12-10-8 DB Inclined Hamstring Curl (35/25) BB Reverse Lunge (95/65) RL=1 45 sec- Wall Sit Bike or Row (cals)
Read MoreHigh Bar Back Squat- 5X5 Build to RPE10. *16 min cap. Partner WOD for time. Complete in order: 50X- Conventional Deadlift (225/185) 50X- Burpees Over Bar 50X- TTB 800Y- Run *All movements performed in sync.
Read MoreBench Press- 3X3@75%, 3X1@RPE10 or 6X5@RPE5 *18 min cap. Complete 4 Rounds: 1X- Plate OH Walk (45/35) *1st cone=5X, 2nd=10X, 3rd=15X. 10X- TRX Skull Crusher 15X- DB Push Press (35/25’s) 20X- V Sit-up
Read More