A) E2MOM x 16 min
– Power snatch cluster 1.1.1
(Rest 10 sec between reps)
B) 3 rounds for times:
– 400 m run
– 20 wallballs
– 20 alternating DB snatch (50-75/20-45)
R3-4M
C) 3 rounds not for time:
– 6-8 DB rear foot elevated split squats @ 30X1 ®
– R60S
– 6-8 DB rear foot elevated split squats @ 30X1 (L)
– R60S
– 10-20 straight body crunches
A) EMOM x 15 min (5 sets)
1: 5-15 supinated pull-ups
2: 6-8 good mornings @ 20X1
3: 5-15 perfect push-ups
*If you are good at push-ups, wrap a band around your back for more resistance
B) EMOM x 16 min (8 sets)
E: 12/9 cal row
O: 2-3 NPU man makers 35-55/15-30
NPU man maker = row, push-up, row, power clean, push press
A) E2MOM x 12 min (6 sets)
Front Squat
– Set 1 – 4 reps @ 75-80%
– Set 2 – 3 reps @ 80-85%
– Set 3 – 2 reps @ 85-90%
– Set 4 – 4 reps @ 80-85%
– Set 5 – 3 reps @ 85-90%
– Set 6 – 2 reps @ 90-95%
B) AMRAP in 12 min:
– 200 m run
– 10 Shoulder to overhead (115/75, 95/65, 75/45)
– 8 Front rack reverse lunges
A) E2MOM x 16 min
Power clean cluster 1.1.1 @ 80-85%
(rest exactly 10 sec between each rep)
B) 4 rounds for time:
– 8 Burpee box jump overs (24″/20″)
– 12 Toes to bar
– 16 Kettlebell swings (70/53, 53/35)
– 50 Double unders (120 singles)
Rest exactly 2 minutes between rounds.
*Subtract 6 minutes for rest.
A) Open workout 16.5 prep
E3MOM x 12 min: Back squat
4 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
*After each set of squats row for 30 seconds @ 80%
B) Open workout 16.5 (last one!)
21-18-15-12-9-6-3 reps for time of:
– Thrusters (95/65)
– Burpees over the barbell (facing)
***Please join us while we cheer on our athletes for their last open workout of the season. We will all be heading out to Goodfriend for a bite to eat and some drinks to celebrate afterwards!!!
Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
– Run 800m
– Row 400/325m
– 10 DB hang power cleans (35-55, 20-30)
– 15 sit-ups
– 30 double unders
*Use this as extra aerobic capacity (“cardio”) work and/or a “flush” to prime your body for tomorrow’s 16.5 workout.
A) E2MOM x 15 min
– 3 overhead squats
*increasing in load to something heavy
B) 9 min AMRAP:
– 3 hang power snatch 115/75, 95/65,
– 6 overhead squats
– 9 burpees over the barbell
– 12 T2B
C) 3 sets not for time:
– 30 sec/side side plank
– 1 min regular bows and toes plank
– 20 hollow rocks
Rest as needed between rounds
A) EMOM x 15 min
1: 3-4 Close grip bench press @ 20X1 (heavier than 3/16)
2: 10-12 horizontal ring rows @ 20X1
3: 6-8 Tough good mornings (from ground) @20X1
B) Every 5 min x 20 minute (4 sets)…
3 min AMRAP:
– 500/400 m row
– Max burpee pull-ups in remaining time
R2M
*Arms must be locked out at bottom before pull-up.