A) Every 90 sec x 10 sets:
– 1 squat clean
*Start around 60% and build to a heavy set
B) 5 sets:
– 500m row @ 90%
– R2M
*Goal is to finish at same exact time each set.
C) 3 sets:
– 8/side bent over DB/KB row
– 8/side rear foot elevated split squat
WOD
A) 10 min AMRAP @ 80-90%
– 250/200m row or 500/400m AB
– 7 toes to bar
– 14 wallballs
R5M
10 min AMRAP @ 80-90%
– 200m run
– 10 alternating DB snatch (55/35)
– 30 double unders
*Goal is topace and have a steady state effort for both sets.
B) 3 sets for quality:
– 15 banded hamstring curls w/ pause
– 8/side DB powell raises
A) E90S x 8 sets
– power clean + split jerk
Sets 1-3: 3 @ 65-75% w/ pause
Sets 4-5: 2 @ 80-90%
Sets 6-8: 1 @ 90+%
B) 4 rounds for time:
– 400m run
– 8 power clean + push jerk (135/95, 115/75, 95/65, 75/55)
*Weight should be kept light enough so that at least your first set is UB.
A) E3M x 5 sets:
– 6 deadlifts
– 5-15 strict handstand push-ups
*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– 45-60 sec earthquake bar hold
– 8/side weighted box step-ups
– 10 tough ring dips (banded or weighted)
– 10 supinated DB curls
A) Every 2 minutes x 8 sets:
– 2 TnG squat cleans
*Work on efficient barbell cycling building heavier than last week’s 3s.
B) Every 4 min x 4-5 sets
– 250/200m row
– 15 wallballs (20/14)
– 7 power cleans (135/95)
A) EMOM x 4-6 sets
Station 1: 20 double unders + 8 pull-ups
Station 2: 8-10 dual DB hang clean and jerk (35/30-55/35ish)
Station 3: 6-10 box jumps + step down
Station 4: 200m run
Station 5: rest
B) 3 sets for quality:
– 3 TGUP / arm
– 8/side single leg DB/KB Romanian deadlifts
*If single leg isn’t attainable perform 10 regular RDLs.