A) E4M x 3 sets:
– 10 back squats
*These should be heavier than your sets of 10 from last week.
B) Every 2 minutes x 4-5 sets:
Station 1: 32/24, 26/18, or 20/15 cal row
Station 2: 20 wallballs + 10 burpees
*Scale reps as needed to keep intensity up.
WOD
A) E4MOM x 3 sets:
– 10 bench press
– 10/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 sets for quality:
– 1 lap sled drag (heavy and fast) – forward down and back
– 1 lap/arm contralateral carry
– 30-45 sec accumulated L-sits
C) 3 sets for quality:
– 10 bicep curls
– 10 tricep extensions
A) 8 min @80-90%
– 1000/800m row
– in remaining time AMRAP:
- 5 toes to bar
- 10 prisoner lungs
R4M
8 min @80-90%
– 800m run
– in remaining time AMRAP:
- 5 strict pull-ups
- 10 box jumps – step down
R4M
8 min AMRAP @80-90%
– Pick 1000/800m row or 800m run
- 5 strict handstand push-ups
- 10 RKB swings
B) 3 sets for quality:
– 8 BB good mornings @ 30X1
– 16/side glute wall slides
– 8/side red band resisted knee drives
A) E2MOM x 3 sets:
– 3 high hang cleans @ 55-65%
+
E2MOM x 3 sets:
– 2 hang cleans @ 70-80%
+
E2MOM x 3 sets
– 1 clean @ 85+%
*Both should be received in a squat position.
B) E4MOM x 3 sets:
– 10 deadlifts
– 10 strict dips
*Pick a weight that’s tough for all sets on deadlifts.
*Scale dips down with bands or up with added weight.
C) 30/30 row or assault bike x 8-12 sets
– 30 sec at 90% pace
– 30 sec rest (easy spin for AB)
*Keep at same pace for all sets.
A) EMOM x 10 sets:
– 1 x split jerk @ 65-95%
*First 3 sets use a pause on the catch.
B) E3MOM x 4-7 sets:
– 200m run
– 10 shoulder to overhead (115/75)
– 15 RKB swings (70/44)
A) E5M x 3 sets:
– 10 back squats @ 20X1 tempo
*These should be heavier than your sets of 15 from last week.
B) E2MOM x 5-8 sets @ 95%
– 12/9 cal row
– 10 wallballs (20/14)
– 4-8 burpees
*Pick a rep number based on ability and stick to it.
*Complete at least 5 sets even if you have to rest a set.
A) E4MOM x 3 sets:
– 15 bench press
– 15/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 sets for quality:
– 10/side suitcase anti-rotational split squat
– 1 lap/arm DB waiters walk with KB front rack hold
– 6-8 strict T2B with pause at the bottom (no swing)
– 1 length/side lateral sled drag
A) 8 min AMRAP @80-90%
– 250/200m row or .4km AB
– 10 RKB swings
– 10 sit-ups
R4M
8 min AMRAP @80-90%
– 200m run
– 5 strict HSPU or 10 push-ups
– 10 prisoner lunges
R4M
8 min AMRAP @80-90%
– 50 double unders
– 5 strict pull-ups
– 10 NPU burpees
B) 3 sets for quality:
– 8 slide hamstring curls @ 30X1 (use towels on platforms)
– 16/side glute wall slides
– 8/side red band resisted knee drives