A) E3MOM x 5 sets
Back Squat
Set 1: 5@70%
Set 2: 3@80%
Set 3: 1@85%
Set 4: 10@70%
Set 5: 10@70%
B) E3MOM x 4-6 sets
– 200m run
– 8 TnG deadlifts
– 4-8 toes to bar
– 8 burpees over the barbell
*pick a weight for deadlifts that is tough yet can still be done with perfect form.
A) Every 2.5 minutes x 6 sets:
– 3 deadlifts @ 80-85%
– 3 bench press @ 80-85%
B) 3 sets for quality:
– 20 alternating weighted walking lunges
– 10/side bent over DB rows
C) 3 sets:
– hand over hand vertical sled pull x 1 length
– 20 tricep band push downs
– 10 DB delt triad (front, lateral, military)
A) Every 5 minutes x 3 sets:
– 10 front squats
– 10-15 incline DB presses
*RPE on squats should increase per set (5-7-9)
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 10-15 KB swings (53/35)
3: 15-20 wallballs (20/14)
*RX+ – 15/12 cal row, 70/44 KB
A) Every 75 seconds x 10 sets
– 2 x (TnG power clean + push jerk)
*Work on cycling the barbell efficiently.
B) Open WOD 13.4
7 min AMRAP:
– 3 clean and jerks (135/95)
– 3 toes to bar
– 6 clean and jerks
– 6 toes to bar
– etc., increasing by 3s each round
C) 3 sets for quality:
– 20 alternating DB bicep curls
– 20 alternating Russian plate twists
For time in teams of three:
– 1500/1200m row (in 250/200m splits)
– 120 DB snatches (50/35)
– 1500/1200m row (in 250/200m splits)
– 120 pull-ups
– 1500/1200m row (in 250/200m splits)
– 120 alternating box jumps w/ step down (24/20”)
– 1500/1200m row (in 250/200m splits)
– 120 burpees over the rower
Masters
For time in teams of three:
– 1200/900m row
– 90 DB snatches
– 1200/900m row
– 90 ring rows
– 1200/900m row
– 90 alternating box step ups (24/20”)
– 1200/900m row
– 90 burpees