A) E2MOM x 16 min
– Bench Press
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 1 rep @ 80%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90%+
*Set 8 – 1 rep @ 90%+
B) 15 min AMRAP:
– 5 strict pull-ups
– 10 perfect push-ups
– 15 Russian KB swings (heavy)
A) Banded Deadlift
– 10 banded singles at 60%; R30S between each
*use green band, 5% heavier than last week
B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 3-5 reps @ 88% (up 2% from 12/9)
Rest 2-3 minutes between sets
C) Every 6 min x 3 sets @ 80-90%
– 500/400m row
– 12 T2B
– 10 alternating DB snatches (50-70/20-45)
– 8 burpee over the box jumps (24/20”)
A) EMOM x 15 min
1 front squat @ 83-88%
B) Gymnastics Cycle (week 3)
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
a) 40 ft handstand walk
b) 3-4 handstand walk into wall
c) 15-20 shoulder touches (facing away or towards the wall)
d) 2-3 wall walks
2: 4-8 strict chest to ring pull-ups
3: 10-30 Double unders
C) 3 sets not for time:
– 15 reverse snow angels (0-5lb/band)
– BB hip thrusts @ 20X1 AMRAP in 60 sec (135/95)
*Upper back on ground for these hip thrusts.
A) Every 90 sec x 12 min (8 sets)
– 1 power clean + 1 push press + 1 split jerk @ 60-80%
*pause 2-3 sec in split jerk receiving position before recovering
B) EMOM x 5 min
– 5 push jerks (fluid and efficient)
*Heavier overall than last week
C) 12-9-6 reps for time:
– heavy power cleans (185/125, 135/95, 95/65)
– 400 m run
A) E2MOM x 6 min (3 sets)
– (1 snatch grip push press + 1 overhead squat with pause at the bottom) x 2-3 reps
B) E2MOM x 12 min (6 sets)
– 1 snatch 2” below knee + 1 snatch
C) 7 min AMRAP:
– 7 overhead squats 95/65
– 7 box jumps – SD (24/20”)
– 7 T2B
A) EMOM x 15
1: Bench press x 2-3 @ 82-87% (2% more than last week)
2: 6-8 bent over BB row @ 20X0
3: rest
B) 10 min AMRAP
– Row 1,000/800m:
With remaining time, AMRAP:
– 40 Double-Unders
– 30 Wall Ball Shots (20/14 lbs)
– 20/15 HR push-ups
C) 3 rounds not for time:
– 6-8 DB/KB Bulgarian split squats @30X1 (heavier than last week)
– 10 dual DB bicep curls
A) Banded Deadlift
– 10 banded singles at 55%; R30S between each
*use green band
B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 5 reps @ 86% (up 2% from 11/17)
Rest 2-3 minutes between sets
C) For time:
– 400 m run
– 40 RKB swings (heavy)
– 40 sit-ups
– 400 m run
– 30 RKB swings
– 30 sit-ups
– 400 m run
– 20 RKB swings
– 20 sit-ups
A) E2MOM x 12 min (6 sets)
– 3 Back squat @ 80-85%
B) Gymnastics Cycle (week 2)
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
a) 40 ft handstand walk
b) 3-4 handstand walk into wall
c) 15-20 shoulder touches (facing away or towards the wall
2: 5-10 supinated pull-ups (doesn’t have to be UB)
3: 10-30 Double unders
C) 3 sets not for time:
– 15 reverse snow angels (0-5lb/band)
– 20 DB hip thrusts @ 20X1