A) E3MOM x 12 min (4 sets)
– 3-4 front squats
*5-10 lbs heavier than 10/25 (80-85%)
B) EDCF Capacity Test (the re-test)
For max reps and calories:
– 4 minutes row for calories
Rest 60 seconds
– 3 minutes of strict supinated pull-ups
Rest 60 seconds
– 2 minutes of back squat (BW/.75BW)
Rest 60 seconds
– 1 minute of burpees to target (about 6 inches)
A) E2MOM x 5 min (5 sets)
– 5 back squats @ 32X1
*Heavier than 10/14 or 70+%.
B) For time:
– 50 cal row
– 40 wallballs
– 30 CTB pull-ups
– 20 burpee box jump overs (24/20”)
– 10 strict handstand push-ups
A) E2MOM x 5 min (5 sets)
– 5 back squats @ 32X1
*Heavier than 10/14 or 70+%.
B) For time:
– 50 cal row
– 40 wallballs
– 30 CTB pull-ups
– 20 burpee box jump overs (24/20”)
– 10 strict handstand push-ups
A) E2MOM x 12 min
– Strict overhead press x 3-4 @ 80-90%
R3M, then…
– 10 reps @ 70+% (heavier than 10/12 if able)
B) EMOM x 12 min (6 sets)
E: Row 12/9 cal
O: 2-3 DB man makers (35-55/20-30)
*Man maker = row + push up + row + power clean + thruster
*Row 15/12 cal if able.
C) 3 sets for efficiency:
– 8-10 single arm ring rows @ 2011
– 5 TGUP sit-ups/arm (heavy but controlled)
A) E2MOM x 12 min
– Strict overhead press x 3-4 @ 80-90%
R3M, then…
– 10 reps @ 70+% (heavier than 10/12 if able)
B) EMOM x 12 min (6 sets)
E: Row 12/9 cal
O: 2-3 DB man makers (35-55/20-30)
*Man maker = row + push up + row + power clean + thruster
*Row 15/12 cal if able.
C) 3 sets for efficiency:
– 8-10 single arm ring rows @ 2011
– 5 TGUP sit-ups/arm (heavy but controlled)
A) Deadlift – build in 20 minutes
– 8 @ 55%
– 6 @ 65%
– 4 @ 75%
– 2 @ 85%
– 1 @ 90%
– 1 @ 95%
– 1 @ 100+% (be smart)
B) Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14:
– muscle-ups x max reps in 45 seconds
OR 3 burpee broad jumps + low ring muscle up progression x 3-4 reps
Minutes 3-4, 9-10 & 15-16:
– handstand walk x 10 meters
OR 10-20 handstand shoulder touches if you don’t have handstand walks yet
Minutes 5-6, 11-12 & 17-18:
– L-sit hold x 30-45 seconds accumulated time
A) E3MOM x 12 min (4 sets)
– Front squat x 4-5 @ 80-85%
B) Every 6 minutes x 18-24 minutes (3-4 sets)
– 500/400m row
– 40 double unders (120 singles)
– 20 RKB swings (70/53, 53/35, 44/25)
– 10 toes to bar
A) 8 minutes to build to a heavy power clean + push jerk
*Acquire heavy rep in 4-6 working sets. Do not fatigue yourself.
B) E3MOM x 9 minutes (3 sets)
– 6-8 TnG ground to overhead (135/95, 115/75, 95/55, 75/35)
*Use a power clean + push jerk and work on barbell cycling.
C) 10 minutes AMRAP:
– 10 pull-ups
– 10 alternating DB snatches (45-75/20-40)
– 10 burpees to target
D) 3 sets of:
– 8 single arm DB rows @ 2111
– 20-30 banded pull-aparts