A) 4 sets for quality:
– 6-8 strict overhead press @ 2111
– R60S
– 8-10 DB bent over row/ side @ 2111
– R60S
– 6-8 DB powell raise / side @ 2111
– R60S
B) 2,000m row tester
*Know the pace you are going to try and keep. Think of it as 4 x 500m. Establish pace and breathing pattern early and hold on as long as you can!
A) 8 minutes to build to today’s max power clean
R3M, then…
B) AMRAP power clean @ 90% of A in 8 minutes
C) 400m farmer’s carry with 53/35 KBs
– Walk don’t run. This is about time under tension.
D) 3 sets for quality:
– 20 hollow rocks
– 12-15 supine medball hamstring curls
Rest as needed
A) Every 2.5 minutes x 5 sets
– 5-4-3-3-3 front squat @ 32X1
Use heaviest weight from 6/5 and 6/12 on the 5s and 4s respectively.
B) Every 2.5 minutes x 4-6 sets:
– 200m run
– 5 heavy thrusters
A) E3MOM x 12 minutes (4 sets):
– 8 bench press @ 65-75%
– 8 Romanian deadlift @ 75-80% of max clean
B) 3 rounds for quality:
– seated sled drag face pull x 10 scoots (45/25+ on sled to start)
– 10-15 ring dips @ 2111 (accumulate if needed – stay on tempo)
– 6-8 DB step downs / side @ 30X1 (explode off toes)
– 4-6 dragon flags w/ 4-6 second lower
All at 80-90% pace…
AMRAP in 8 min:
– 15 RKB swings (53/35)
– 15 DB anchored sit-ups
– 30 double unders
*R3M
AMRAP in 8 min:
– 800m run
– 20 burpee box jump overs (24/20”)
– in remaining time: wallballs (20/14)
*R3M
AMRAP in 8 min:
– 20 walking lunges (prisoner style)
– 15/12 cal row
– 10 perfect push-ups
*R3M
AMRAP in 8 min:
– 800m run
– 20 toes to bar
– in remaining time: DB man-makers (50/35)
A) 4 sets for quality:
– 6-8 DB single arm seated Arnold press w/ KB front rack hold / side @ 2111
– R60S
– 6-8 BB row @ 2111 (pronated)
– R60S
– 6-8 KB windmills / side @ 2111
– R60S
B) Every 9 min x 2 sets:
6 minutes to…
– 1000m row at + 2 sec above goal 2K pace
– AMRAP in remaining time: muscle-ups (ring or bar)
Scale with 3 pull-ups + 3 ring dips
R3M
A) E2MOM x 20 min (10 sets)
– (squat) clean
Sets 1-4: 55-75%
Sets 5-8: 75-90%
Sets 9-10: 95+%
*Goal is to establish today’s single heavy rep.
B) EMOM x 12-15 min (4-5 sets)
1: 6 deadlifts + 8 burpees over the bar (use 55-60% of 1RM)
2: 12/9 cal row (RX+: 15/12)
3: 10 DB thrusters (50/35, 35/25)
A) Every 2.5 minutes x 5 sets
– 4 x front squat @ 32X1
*Stay heavier than weights on 6/5 for each set.
B) Every 6 min x 3 sets @ 90%:
– 400m run
– 10 CTB pull-up
– 8 shoulder to overhead (135/95)
– 6 front rack reverse lunge