A) Every 8 minutes x 4-5 sets @ 80-90%:
– 500/400m row
– 15 push press (95/65)
– 15 KB swings (53/35)
– 15 box jumps – step down (24/20”)
– 50 double unders
*Switch order every set but keep times the exact same.
B) 3 sets for quality:
– 10/ side hip extensions w/ pause at top
– 15 sec/ side 90 degree leg hold
– 10 banded pull-aparts
A) E2MOM x 5 sets:
– 5 overhead squats @ 2111 tempo
B) E3MOM x 4-7 sets:
– 200m run
– 8 power snatches (75/45)
– 8 toes to bar
– 8 burpees
RX+ use 95/65.
A) E2M x 3 sets:
– 3 cleans @ 55-65%
+
E2MOM x 3 sets:
– 2 cleans @ 70-80%
(hang, floor)
+
E2MOM x 4 sets
– 1 clean @ 85+%
(floor)
*All should be received in a squat position. Reset for every rep. Not TnG.
B) E3MOM x 3 sets:
– 10 deadlifts
– 10 strict dips
*Go heavier on deadlifts than last week. .
*Scale dips down with bands or up with added weight.
C) 60/60 row or assault bike x 5-7 sets
– 60 sec at 90% pace
– 60 sec rest (easy spin for AB)
*Keep at same pace for all sets.
A) E4M x 3 sets:
– 10 back squats
*These should be heavier than your sets of 10 from last week.
B) “Jackie”
– 1000m row
– 50 thrusters 45/35
– 30 pull-ups
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:
– 20 alternating dual KB front rack walking lunges
– hand over hand sled pull (heavy and fast)
– 20 hollow rocks
C) 3 sets for quality:
– 10 bicep curls
– 10 tricep extensions
A) 2 times through:
6 min @ 80-90%
– 500/400m row
– in remaining time:
R3M
6 min @ 80-90%
– 400m run
– in remaining time:
R3M
B) 3 sets for quality:
– 10/ side hip extensions w/ pause at top
– 15 sec/ side 90 degree leg hold
– 10 banded pull-aparts
A) E2M x 3 sets:
– 3 position clean @ 55-65%
(high hang, hang, floor)
+
E2MOM x 3 sets:
– 2 position clean @ 70-80%
(hang, floor)
+
E2MOM x 4 sets
– 1 clean @ 85+%
(floor)
*Both should be received in a squat position.
B) E3MOM x 3 sets:
– 10 deadlifts
– 10 strict dips
*Go heavier on deadlifts than last week. .
*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.