A) E2.5MOM x 6 sets – back squat
Set 1: 2 @ 92-94%
Sets 2-6: 2 @ 84%
B) 3 rounds for time:
– 400m run
– 16-12-8 front rack reverse lunges @ 30-35% 1RM back squat
– 48-40-32 double unders
WOD
A) E3MOM x 6 sets – bench press
Set 1: 2 @ 92-94%
Sets 2-6: 2 @ 84%
Alternate after each set (3 each) –
Station 1: 2 weighted/negative pull-ups (heavier/slower than last week)
Station 2: 10 L-seated band rows w/ pause
B) E3MOM x 4-6 sets
– 15/12 cal row
– 12 RKB swings
– 9 perfect push-ups
– 6 toes to bar
*Scale reps to 12/9-10-8-6 if needed.
A) E2Mx 4 sets:
– 1 power clean + 1 hand squat clean + 1 push jerk + 1 split jerk @ 65-75%
+
E2Mx 4 sets:
– 1 squat clean + 1 split jerk @ 80, 85, 90, 90+%
B) 3 sets:
– 3-5 rope climbs or rope climb progressions
– 1 lap contralateral carry
– 10 Chinese DB rows w/ pause
– 10-12 hamstring slide curls
C) 3 sets:
– 10 DB hammer curls
– 10 DB/BB skull crushers
– 10 DB lat pull-overs
A) EMOM x 5-6 sets:
Station 1 – 8 deadlifts @ 70% of 1-RM
Station 2 – 16 walking lunges with farmer’s carry hold (53/35lb KBs)
Station 3 – 6/4 bar muscle-Ups, 8 strict toes to bar, or 8 hanging leg raises @ 2121 tempo
Station 4 – 5-10 strict handstand push-ups
Station 5 – 30-40 seconds ring or floor FLR
B) 3 sets for quality:
– 10-15/side back elevated single leg hip thrusts w/ pause
– 15-20/side glute wall slides
A) Level 2&3
E3M x 2 sets of each:
Station 1: 3 minutes of rope climb skill practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2: 3 minutes of handstand walk practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3: 3 minutes of ring muscle-up skill practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
Level 1:
Every 90 seconds x 3 sets of each:
Station 1: strict pull-ups x 6-8 reps @ 21X0
Station 2: supine ring rows x 8 reps @ 2111
Station 3: handstand hold x 45-60 second
Station 4: L-Sit (or L-sit progression) x 45 seconds (accumulated)
- B) 2 rounds for reps
– 2 minutes of rowing for calories
– 2 minutes of 6 alternating DB snatches + 6 overhead walking lunges – 3/side (50/35)
– 2 minutes of rowing for calories
– 2 minutes of ring dips
A) E3MOM x 6 sets – back squat
Set 1: 3 @ RPE 10
Sets 2-6: 3 @ 88-90% of set 1
B) Three rounds for time of:
– 400m run
– 10 hang squat cleans (115/75)
– 15 pull-ups
A) E3MOM x 6 sets – bench press
Set 1: 3 @ RPE 10
Sets 2-6: 3 @ 86%
Alternate after each set (3 each) –
Station 1: 3 weighted/negative pull-ups
Station 2: 10 L-seated band rows w/ pause
B) 3 sets for quality:
– BB Zercher carry down and back (heavy)
– 16 DB walking lunges + 16 DB death march
– 8/side TGUP sit-ups
C) 3 sets:
– 12-15/side seated DB thinker curls
– max close grip push-ups (2 RIR)
A) EMOM x 5 sets:
– clean & jerk @ 55-75%
*Pause 1 count in jerk receiving position
+
E2MOM x 5 sets:
– clean and jerk @ 80-90+%
B) Every 90 sec x 4-6 sets
1: 300m run
2: 5 hang power snatches (95/65) + 7 box jumps (24/20”) + 9 burpees over the bar
*Scale run to 200m if needed.
*RX+ use 115/75.