A) AMRAP in 12 min @ 80-90%:
– 300/225 row
– 5 handstand push-ups
– 10 box jumps (24/20”)
– 15 RKB swings (53/35)
R6M
AMRAP in 12 min @ 80-90%:
– 400m run
– 9 pull-ups
– 12/9 perfect push-ups
– 15 wallballs (20/14)
*RX+ keep HSPUs strict and pull-ups CTB.
B) 3 rounds for accessory:
– heavy suitcase carry (1 lap/arm)
– 20 hollow rocks
A) E3MOM x 3 sets
– 10 strict overhead presses
– 10 bent over supinated barbell rows
*Last day for overhead presses. Go up 5lb if you completed all sets from last week.
B) 5 rounds for time:
– 5 clean & jerk @ 60-65%
– 10 burpees over the barbell
– 40 double unders
R60S
A) E3MOM x 4 sets
– 8 back squats
*Same weight for all sets. 5-10+lb increase from last week.
B) Three sets for max total reps of:
– 60 seconds of rowing for calories
Rest 60 seconds
– 60 seconds of thrusters (95/65 lbs)
Rest 60 seconds
– 60 seconds of toes to bar
Rest 2 minutes
A) E3MOM x 4 sets
– 10-8-6-4-2 deadlift (55-65-75-85-90+%)
– 6-8/side single arm DB press (pause at shoulder)
*Don’t drop your weight! If you can’t control the barbell down then it is too heavy.
B) 3 sets for quality:
– heavy double KB complex:
– 2 laps waiters walk (1 lap/arm)
– 10-12 BB good mornings @ 20X1 (moderate weight)
– 10 V-ups + 20 hollow rocks
9 min AMRAP @ 80-90%
– 200m run
– 6 handstand push-ups / 8 DB push press
– 10 RKB swings
R3M
9 min AMRAP @ 80-90%
– 250/200m row
– 6 toes to bar
– 10 box jumps – SD
R3M
9 min AMRAP 80-90%
– 30 double-unders
– 6 pull-ups
– 10 walking lunges
A) 8 min clock:
– Warm up to a heavy overhead squat in 6-8 sets. This is to prep you for part B.
B) “Nancy”
5 rounds for time:
– 400m run
– 15 overhead squats (95/65)
C) 3 sets for accessory:
– 10 DB bicep curls
– 10 DB rollback tricep extensions
Tri-Phasic 1.1
A) 5 sets:
– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)
– immediately followed by
B) 5 sets:
– bench press x 2 @ 80-88% (w/ 6 sec eccentric
– immediately followed by
*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.
C) 3 sets of each (complete each movement before moving to the next):
– 8 DB step-ups / side
– 8 DB bent over row / side
– 8 DB/BB bicep curls
– 8 DB tricep skull crushers