A) E2MOM – Bench press
Set 1: 5@60%
Set 2: 5@70%
Set 3: 5@75%
Set 4-6: 4@80%
B) 4 sets for quality:
– heavy sled drag down and back
– 3 weighted chin-ups or negative chin-ups (supinated)
– 10-20 close grip-push-ups
C) 3 sets for quality:
– 10 BB curls
– 10 DB skullcrushers
A) E2MOM – Back squat
Set 1: 5@50%
Set 2: 4@60%
Set 3: 3@70%
Set 4: 1@80%
Set 5: 1@85%
Set 6: 1@90%
Set 7: 1@95% (optional)
B) Every 5 minutes x 4-5 sets:
– 400m run
– 8 TnG deadlifts (225/155, 185/125, 155/105, 135/95)
– 6 box jump – step down (24/20”)
*Scale run to 300m if needed.
*RX+ use 275/185.
A) E2MOM x 8 sets:
– 5-5-3-3-2-2-1-1 strict overhead press
– after odd sets: 10 seated band rows
– after even sets: 10 band pull-aparts
B) For time:
– 50/40 cal row
– 40 shoulder to overhead (95/65)
– 30 toes to bar
– 20 burpees over the bar
*RX+ use 115/75.
C) 3 sets for quality:
– 10 DB RDLs
– 20 hollow rocks
A) EMOM x 5 sets @ 60-80%
– 1 squat clean
+
E2MOM x 5 sets
– 1 squat clean @ 80+%
*Goal is to build to a heavy successful rep.
B) 10 rounds for time:
– 3 power cleans @ 75% 1RM clean
– 30 double unders
A) E2MOM – Back squat
Set 1: 5@45%
Set 2: 4@50%
Set 3: 3@60%
Set 4: 2@70%
Set 5: 2@70%
Set 6: 3@65%
Set 7: 4@60%
Set 8: 5@55%
*Should be completed with each set moving as fast as possible.
B) Every 3 minutes x 4-7 sets:
– 200m run
– 10 double KB front squats (35/25)
– 8 pull-ups
*RX+ use 53/35s with 6 CTB pull-ups or 3 bar MUs.
A) E2MOM – Bench press
Set 1: 5@65%
Set 2: 5@70%
Set 3: 3@75%
Set 4: 3@80%
Set 5: 2@85%
Set 6: 2@90%
B) 3 sets for quality:
– 6 snatch grip deadlifts – start at 55% 1RM deadlift
– 10 DB lat pull-overs
– 20 tricep push-downs
C) 3 sets for quality:
– 10 DB rear lateral raises
– 20 alternating DB curls (heavy)
– 10 sumo stance good mornings
A) E2MOM – Back squat
Set 1: 3@70%
Set 2: 1@80%
Set 3: 3@75%
Set 4: 1@85%
Set 5: 3@80%
Set 6: 1@90%
Set 7: 5@70%
B) 8 min AMRAP:
– 150/125m row
– 10 alternating DB snatches (55/35ish)
– 10 abmat sit-ups
R4M
8 min AMRAP:
– 30 double unders
– 8 hand release push-ups
– 10 prisoner lunges
A) E2MOM x 6 sets
– 5-5-3-3-2-2 overhead strict press
– switch every other set for 3 sets each
B) Every 2 minutes x 3 sets
Station 1: 200, 300 or 400m run
Station 2: 15-30 dips
Station 3: 15-30 toes to bar
Station 4: 8-10 renegade rows
Renegade row = R row + push-up + L row + push-up