A) E3MOM x 6 sets – back squat
Set 1: 5 @ RPE 8
Sets 2-5: 5 @ 93% of set 1
B) E3MOM x 4-6 sets
– 250/200m row
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 8 toes to bar
WOD
A) E3MOM x 6 sets – bench press
Set 1: 5 @ RPE 8
Sets 2-5: 5 @ 93% of set 1
*After every set perform 7 supinated ring rows w/ a pause.
B) Every 5 minutes x 4-5 sets
– 400m run (building in speed)
– max effort strict pull-ups
– max effort push-ups
*Should be able to get at least 10 reps of each on first round.
*Run times should get faster each round.
A) Every 2 minutes x 5 sets:
– Power snatch clusters 1.1.1
*Rest 10 seconds between singles.
*Build to a tough but technically sound set.
B) 10 min AMRAP:
– 30 double unders
– 1 power clean + push press
– 5 burpees over the barbell
*Add 1 rep to power clean + push jerk every round.
C) 3 sets for quality:
– 12-15 banded glute bridges
– 30 crunches
– 20-30 sec/side side plank
A) E3MOM x 6 sets – deadlift
Set 1: 4 @ 80-84%
Sets 2-6: 4 @ 93% of set 1
*After every set alternate (3 each)
– 8/side single arm DB bench @ 2111 tempo
– 8/side single arm DB row @ 2111 tempo
B) 5 rounds for time:
– 200m run
– 10 front rack reverse lunges (115/75. 95/65, 75/55, 65/45)
– 6 strict handstand push-ups
*Scale sHSPU’s with abmat + 35lb set-up or L-seated DB presses.
A) Every 5 minutes x 5-6 sets for times:
– 10 strict pull-ups
– 15 toes to bar
– 20/15 push-ups
– 25 wallballs (20/14)
*Goal is to try and keep set times within 15-20 sec off set 1.
B) 3 sets for quality:
– 8-10 ab wheel rollouts
– 12-15 DB/BB curls
– 20 tricep band push-downs
A) E90S x 8 sets:
– 3 push press
*Start at weight for last week’s toughest set of 4
B) Every 8 minutes x 3 sets:
– 2 minutes max row for calories
– 2 minutes max burpee + box jump overs (24/20”)
– 400m run
*Goal is to reproduce similar rep numbers and run times each round.
A) E3MOM x 5 sets – back squat
Set 1: 4 @ RPE 9-10 (around 88-90% of 1RM)
Sets 2-5: 4 @ 90% of set 1
B) For time:
– 1000/800m row
– 80 air squats
– 60 KB swings (53/35)
– 40 front rack KB walking lunges (20/leg)
– 60 KB swings (53/35)
– 80 air squats
*20 min cut-off.
*Switch arms on lunges whenever.
A) Every 2.5 minutes x 4 sets:
– TnG power snatch clusters 2.2.2
*Rest 10 seconds between doubles.
*Build to a tough but technically sound set.
B) AMRAP against a 2 min clock:
– 10 power cleans (115/75)
– 10 shoulder to overhead
R2M between sets for a total of 4 sets for max reps.
C) 3 sets for quality:
– 20 hollow rocks
– 12-15 reps DB delt triad (front raise, lateral raise, overhead press)
– 12-15 banded hamstring curls (seated or prone)