A) E2MOM x 10 min – Front Squat
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
R2-3M then…
Set 6 – 10 reps @ 70-80%
B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35)
– 30 pull-ups
WOD
A) EMOM x 3 min
– 3 power cleans @ 70-75%
R60S after 3rd set
+
EMOM x 4 min
– 2 power cleans @ 80-85%
R60S after 3rd set
+
EMOM x 5 min
– 1 power clean @ 90-95%
B) 2 rounds for max reps
6 min AMRAP:
– 10 power cleans (185/125, 155/105, 135/95)
– 15 burpees over the barbell
– 20 toes to bar
– 25 wall balls
– 30 double unders (60 singles)
Rest 4 minutes, then repeat.
A) E2MOM x 16 min – Back Squat
Set 1 – 5 reps @ 60%
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
B) 3 rounds not for time:
– 20 double KB weighted lunges (AHAP)
– Sled drag down and back (AHAP)
– 10-15 bent over DB rows/side
– 15-30 seconds L-sit accumulation
A) Every 4 min x 24 min (6 sets)
– Row 250/200 m
– 10 shoulder to overhead (135/95)
– 20-40 double unders
*work on efficiency of S2O reps
B) 3 rounds not for time:
– 15 DB floor press @ 2111
R30S
– 12 ring Biceps Curls x 12 reps @ 2021
R30S
– 30 banded pull-aparts (red band)
Rest as needed
A) E3MOM x 15 min Deadlift
Set 1 – 10 reps @ 50%
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8 reps @ 70%
Set 5 – 6 reps @ 80%
B) EMOM x 12-14 min
E: 12/9 cal row
O: 6 NPU burpee bag to shoulder 60/30
*Want a challenge? Up your calorie count to 15/12
A) E2MOM x 10 min – Front squat
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90-90+%
Set 6: 3 reps @ 85%
R2-3M then…
Set 7: 5 reps @ as heavy as possible
B) For time:
– Run 800m
– 20 pull-ups
– 30 front squats (155/105, 135/95, 115/75, 95/65)
– 20 pull-ups
– Run 800m
A) Every 90 seconds x 12 min (8 sets)
– Power clean x 1 @ 80-95%
(rest exactly 10 sec between each rep)
*Heavier than 4/4
B) EMOM x 15-21 min
Min 1: 10-15 KB swings (70/53, 53/35)
Min 2: 4-6 burpee box jump overs (24/20”)
Min 3: 6-10 T2B
Pick a number in the range for each movement and try and stay on target for at least 15 minutes.
A) Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 walk out at 102-105%
*Set 7 – Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top the set should end)
B) 3 rounds not for time:
– hand over hand sled pull x 1 length of gym (heavy but fast)
– suitcase farmers carry x 1 length of gym/arm (heavy but fast)
– hanging L-hold or bent knee hold x 30 seconds (accumulate)
– 10-20 alternating pistols or pistol progressions