A) E3MOM x 15 min
– 8 push press
*Sets 3-5 heavier than 10/7.
B) 3 sets for efficiency:
– heavy sled drag down and back (forward down/reverse back)
– contralateral walk down and back
– 10 BB Romanian deadlifts @ 30X1
– 8-10 standing single arm DB press per side @ 2111
A) 4 rounds for time:
– 500m row
– 16 weighted walking lunges (70/44, 53/35, 44/25ish per hand)
– 40 double unders
B) 3 sets for efficiency:
– 30 sec of BB hip extensions w/1 sec pause at top (115/75)
– 8-10 x single arm trap 3 raises @ 2111
– 8 bent over rows/side @ 2111
A) Deadlift – take 12 minutes to build up to a heavy TnG 2 reps
*Do not fatigue yourself. Just enough reps to warm your system up while building to your 2 reps. Stop when mechanics start to break down.
B) For efficiency (NOT time):
– 15 TnG deadlifts
– 15 strict HSPU
– 10 TnG deadlifts
– 10 strict HSPU
– 5 TnG deadlifts
– 5 strict HSPU
*Goal is to keep deadlifts heavy but UB while adding weight each set. If you are decent at strict HSPUs add bigger deficit each set.
C) 3 sets for efficiency:
– 6-8 strict T2B @ 2110
– plate pinch walk 45/25 as far as possible
– 10 BB landmine rotations
A) E3MOM x 12 min (4 sets)
– front squat x 5-6 reps @ 75-80%
*Slightly heavier than last week.
B) Every 8 minutes, for 24 minutes (3 sets) a 90-95% pace:
– 500/400m row
– 10 hang squat cleans (135/95, 115/75, 95/55)
– 15 CTB pull-ups
A) Bench Press 1RM
EMOM x 5 min:
Set 1: 3 @ 60%
Set 2: 2 @ 65%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: 1 @ 80%
R60S, then E2MOM x 10 min:
Set 6: 1 @ 85%
Set 7: 1 @ 85-90%
Set 8: 1 @ 90%
Set 9: 1 @ 90+%
Set 10: 1 @ 90+%
*You don’t have to complete all sets, just enough to find today’s 1RM.
B) EMOM x 15-18 min (5-6 sets)
1: 15/12 cal row
2: 15/12 chest to ground push-ups
3: 8 NPU burpee + sandbag to shoulder (60/30)
A) E2MOM x 10 min
– 5 x back squat @ 32X1
*Perform at 70% of 1RM back squat
B) For time:
– 12 thrusters (135/95, 115/75, 95/55)
– 12 burpees over the barbell
– 12 squat clean
– 12 burpees over the barbell
– 12 shoulder to overhead
– 12 burpees over the barbell
A) Deadlift
– Build to a heavy TnG 3 reps in 12 min
*A “heavy” set is established right before form starts to break down. Try and build heavier than last week.
B) Every 90 seconds x 15-18 min (5-6 sets of each)
1: 4 deadlifts @ 4-5% heavier than last week (should be at
2: 30 sec of max T2B
*Score is max toes to bar.
A) Strict Overhead Press
Every 2.5 minutes…
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 3 reps @ 85-90%
Set 7 – 3 reps @ 85-90%
Set 8 – 10 reps @ 68-73% (heavier than 9/30)
*After odd sets perform 8-10 double DB bent over rows.
*After even sets perform 10-20 hollow rocks.
B) 3 rounds for times:
– 100 double unders (225 singles)
– 30 Russian KB swings (70/53)
– 20 box jumps – step down (24/20”)
Rest 3 minutes
C) 3 sets:
– single arm bench press x 8-10 @ 20X1
– banded bicep curls (green band) x 20-30