A) Every 3 minutes x 3 sets:
– TnG power snatch clusters 3.3.3
*Build to a tough but technically sound set
B) For time:
– 500/400m row
– 15 overhead squats (95/65, 75/55, 65/45)
– 15 burpees over the bar
– 500/400m row
– 12 overhead squats
– 12 burpees over the bar
– 500/400m row
– 9 overhead squats
– 9 burpees over the bar
C) 3 sets for quality:
– 12-15 DB/BB skull crushers
– 12-15 DB reverse lateral raises
– 12/15/side single sided glute bridges
A) E3.5MOM x 5 sets – deadlift
Set 1: 5 @ 82-86%
Sets 2-5: 5 @ 92% of set 1
*After every set perform 8 glute bridge DB bench press @ 2111 tempo.
B) 3 sets for quality:
– heavy sled drag down and back (forward/reverse)
– 8/side half kneeling landmine presses
C) 3 sets for quality:
– 6-8 strict toes to bar
– DB 21 gun salute
– AMRAP close grip push-ups
A) Gymnastics mini-cycle
Every 90 sec x 3 sets total
Station 1:
L1 – 60 sec max 10ft handstand walk
L2 – 20-30 wall facing handstand elbow/shoulder taps
L3 – 20-30 wall facing handstand weight rocks/hold
Station 2:
– bent over BB supinated row @ 3011 tempo
Station 3:
– 20 alternating double KB front rack box step-ups
B) 4 rounds for time:
– 400m run
– 20 RKB swings (53/35)
– 15/12 HR push-ups
A) E2MOM x 5 sets:
– 5 push press
*Start at 90% of 1RM strict press and build to a tough set.
B) E4MOM x 4-6 sets:
– 12/19 cal row
– 10 deadlifts (135/95, 115/75, 95/65)
– 8 hang power cleans
– 6 shoulder to overhead
Rx+ use 155/105.
A) E3MOM x 5 sets – back squat
Set 1: 6 @ RPE 9-10
Sets 2-5: 6 @ 90% of set 1
B) 12 min AMRAP:
– 3 strict handstand push-ups
– 6 strict pull-ups
– 12 wallballs
*Scale HSPU with 35lb plate and abmat.
C) 3 sets for quality:
– 8 Chinese rows @ 2111 tempo
– 12 V-ups
A) EMOM x 6 sets:
– thruster from floor
*Build to a tougher weight.
B) OPEN WORKOUT 19.5
-33-27-21-15-9 reps for time of:
– thruster (95/65)
– chest to bar pull-up
*20 minute time cap.
A) E3.5MOM x 5 sets:
Set 1: 6 bench press @RPE 10
Sets 2-5: 6 bench press @ 7.5% less than set 1
*After every set perform 6 weighted pull-ups or 3 negative pull-ups.
B) For time w/ a cap of 12 minutes:
– 50 burpees over the bar
– 50 front-racked alternating reverse lunges (95/65)
– 50 push presses
– 50 toes to bar
Time Cap = 12 minutes
A) E3MOM x 5 sets
– 6 deadlifts @ 80%
*After every set perform 3 seated box jumps (be explosive)
B) Every 3 minutes x 4-7 sets:
– 200m run
– 10 alternating DB snatches
– 6 box jump overs (24/20”)
*Goal is to try and increase pace each set.