A) E3MOM x 5 sets – deadlift
Set 1: 3 @ RPE 9-10 (around 90%)
Sets 2-5: 3 @ 85%
*After every set perform 8 seated band rows w/ a pause
B) 3 sets for quality:
– 10 close grip bench press
– 10 DB lat pull-overs
C) 3 sets for quality:
– heavy farmers carry (add weight each set, medium pace)
– 6/side DB bulgarian split squats
A) Every 8 min x 4-5 sets
– 400m run
– 12 single arm DB hang clean + jerk (6/s @ 50/35)
– 16/12 HR push-ups
– 20 goblet squats
– 500/400m row
B) 3 sets for quality:
– 10-12 DB/BB curls
– 30 sec accumulated L-sit
A) E2MOM x 6 sets:
– 4 push press
*Start at weight for last week’s toughest set of 5.
B) 8 min AMRAP
– 15 KB swings (53/35)
– 30 double unders
C) 3 sets for quality:
– 8/side DB/KB bent over row
– 20 tricep push-downs
– 30 sec flutter kicks
A) E3MOM x 5 sets – back squat
Set 1: 4 @ RPE 8 (around 87.5%)
Sets 2-5: 4 @ 82%
Try for same weight or heavier on set 1 as last week’s set 1.
B) 5 rounds for time:
– 14/12 cal row
– 7 thrusters (95/65)
– 7 toes to bar
RX+ use 115/75.
C) 3 sets for quality:
– 10-12 BB good mornings (sumo or regular stance)
– 10-12 band face pulls
A) E3MOM x 5 sets:
Set 1: 4 bench press @ RPE 8 (around 87.5%)
Sets 2-5: 4 bench press @ 82%
*After every set perform 4 weighted pull-ups or 2 negative pull-ups.
*Try for same weight or heavier on set 1 as last week’s set 1.
B) 12 min AMRAP:
– 3 bar muscle-ups
– 6 strict handstand push-ups
– 12 box jumps w/ step down (24/20”)
*Sub BMUs with strict pull-ups and sHSPUs with 35lb plate + abmat, from a box, or L-seated DB presses.