A) E2MOM x 5 sets:
– 5 TnG power clean + push jerk
*Use your heaviest weight from last week and stay or build.
*Work on connecting reps efficiently.
B) 3 sets for max reps:
– 45 seconds of KB swings (70/53, 53/35)
– 15 seconds rest
– 45 seconds of burpees
– 15 seconds rest
– 45 seconds of shoulder to overhead (115/75, 95/65)
– 15 seconds of rest
A) E3MOM x 6 sets – back squat
Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Sets 4-6 – 1 rep @ 90-95%
B) RX
For time:
– 1000/800m row
– 100 wallballs (20/14)
– 1000/800m row
Scaled
For time:
– 800/600m row
– 75 wallballs
– 800/600m row
A) E3MOM x 5 sets:
– 5-4-3-3-3 pause front squat @ 32X1
*build to a heavy set of 3. Use the heaviest 5 & 4 from the last two weeks.
B) 3 sets for quality:
– 1 lap BB walk @ 1RM BS weight
– 20 death march – alternating
– 20 hollow rocks
– max effort strict supinated pull-ups
A) Every 10 minutes x 3 sets
RX:
– 400m run
– 10 burpee box jump-overs (24″/20″)
– 15 toes to bar
– 20 wall ball shots
– 30/20 cal row
Scaled:
– 200m run
– 10 burpee box jump-overs (24″/20″)
– 15 toes to bar
– 20 wall ball shots
– 20/15 cal row
*Mix and match to your ability level.
B) 3 sets:
– 20-30 sec bird dog / side
– 20 elevated psoas march
A) E3MOM x 4 sets:
– 5 strict overhead seated press @ 2111
– max effort ring dips @ 2111
– 10 medball hamstring curls @ 2111
B) 6 min AMRAP@ 80-90% pace:
– 8 DB snatch (50/35) – alternating
– 8 ambat sit-ups
– 8 prisoner lunges
R2M x 3 sets
*Goal is to match scores on all three AMRAPs. Start over each set.
A) E3MOM x 3 sets:
– 6 TnG power clean + push jerk
*Use your heaviest weight from last week and stay or build.
*Work on connecting reps efficiently.
B) EMOM x 4-6 sets:
1: 12/9 cal row
2: 20 double unders + 5 shoulder to overhead
3: 8 pull-ups
RX+: 15/12 cal row, 185/125, 3-5/1-3 muscle ups
RX: 155/105, CTB pull-ups or
Scaled I: 135/95
Scaled II: 115/75, 60 single unders
Scaled III: 95/65, 40 single unders
A) E3MOM x 5 sets:
– 4 pause front squat @ 32X1
*start at last week’s heaviest set.
B) 3 sets:
– sled drag down and back (heavy, regular walking pace)
– farmers carry down and back (heavy, walking pace)
C) 3 sets for quality
– 15 DB skull crushers
– 15 DB tate presses
– 15 DB floor presses
*Rest as needed.
*Use a weight that is tough but you can stay UB for all 30 reps.