WOD

A) E2MOM x 10 min (5 sets) – Back Squat

– Set 1: 6 reps @ 65%

– Set 2: 4 reps @ 75%

– Set 3: 2 reps @ 80%

– Set 4: 2 reps @ 85%

– Set 5: 1 rep @ 90%

R3M, then…

One set of:

– back squat x max unbroken reps @ 83%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

 

B) 8 min AMRAP:

– 12 burpees

– 12 wallballs (20/14)

*End burpees in full extension with feet off the ground.

 

C) 2-3 sets:

– 12-15 pallof presses per side

– 10-12 medball hamstring curls

A) Clean & jerk technique work

B) E2MOM x 20 min (10 sets)
– 1 (sq) clean + 1 split jerk
*Optional loading: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+%
*Goal is to build to a heavy rep. If you are feeling it then test yourself.

C)10 minute running clock:

– 800m run

– 20 CTB pull-ups

Then in your remaining time…

– AMRAP ground to overhead @ 60% of B

A) E3MOM x 15 min (5 sets)

– strict overhead press x 3-5 reps @ 2111

– bent over barbell row x 6-8 reps @ 2111

*All sets of strict press at or heavier than 3/31

 

B) 3 sets for efficiency:

– 2 laps heavy object hug carry

– 8-10 good mornings @ 2011 (form and ROM focus)

– 20 elevated psoas march

 

C) 3 sets all out:

– 1 length sled pull + 1 length box push (heavy and fast)

Rest as needed

A) Pick a level based on capacity/ability.

4 rounds for time with a 30 minute cut-off:

 

Level 3

– 400/325m row

– 8 tall box jumps (30/24”) – step down

– 10 CTB pull-ups

– Rest 60 seconds

– 400m run

– 40 double unders (80 single unders)

– 10 toes to bar

– Rest 60 seconds

 

Level 2

– 400/325m row

– 8 box jumps (30/24”) – step down

– 10 pull-ups

– Rest 60 seconds

– 400m run

– 40 double unders

– 10 toes to bar/knee to chest

– Rest 60 seconds

 

Level 1

– 300/250m row

– 8 tall box jumps (20/16”) – step down

– 10 scaled pull-ups

– Rest 60 seconds

– 300m run

– 40 single unders

– 10 hanging knee raises

– Rest 60 seconds

 

B) 3 sets for efficiency:

– 20 reverse snow angels (2.5/hand)

– 12 BB hip extensions @ 1011 (135/95, 115/75, 95/55)

A) E3MOM x 5 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%
Set 5: 2-3 @ 85+%
*Add 5-10lbs more weight to set 5 from last week.
*After every set perform 5 supinated weighted/negative pull-ups.

B) 5 rounds for time:
– 200m run
– 10 deadlifts (225/155, 185/125, 155/105, 135/95, 115/75)
– 10 perfect push-ups

*Deadlifts should NOT get ugly. This should be more aerobic in nature.
*Scale push-ups so that you can get 10 full depth UB on your first set.

A) E2MOM x 10 min (5 sets) – Back Squat

– Set 1: 6 reps @ 65%

– Set 2: 4 reps @ 75%

– Set 3: 2 reps @ 80%

– Set 4: 2 reps @ 85%

– Set 5: 1 rep @ 90%

R3M, then…

One set of:

– back squat x max unbroken reps @ 80%

***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!

 

B) EMOM x 15-21 min (5-7 sets)

1: 12/9 cal row*

2: 10 walking lunges (53/35/hand)*

3: 30-50 double unders

 

*Rx+ complete 15/12 cal and use 70/44/hand.

*Sub 50-75 singles.

A) Clean & jerk technique work

 

B) E2MOM x 16 min (8 sets)

– 1 clean pull + 1 (sq) clean + 1 split jerk

*Clean pull ends at the shrug with arms extended.

*Pause 1-2 sec in receiving position of split jerk before recovering feet.

 

C) 5 min AMRAP:

– 15 hang power cleans (135/95, 115/75, 95/65)

– 15 box jumps (24/20”)

R2M

5 min AMRAP:

– 12 front squats

– 12 box jump overs

R2M

5 min AMRAP:

– 9 shoulder to overhead

– 9 burpee box jump overs

A) E3MOM x 15 min (5 sets) – Deadlift @ 20X1

Set 1: 10 @ 60%

Set 2: 8 @ 65%

Set 3: 6 @ 70%

Set 4: 6 @ 75%

Set 5: 4-6 @ 80%

*After every set accumulate 30 sec in L-sit.

 

B) 3 rounds not for time:

– 1 lap bear crawl sled drag (moderate weight/speed)

– 20 elevated banded glute marches

– 2 laps KB watier’s walk (1 lap/side)

– 20 deadbug pallof presses (10/side) @ 1011