A) 3 sets for quality:
– 10 bent over BB rows
– 5/side TGUP sit-ups
– 16 alternating death march + 16 alternating lunges
Rest as needed.
B) 3 sets for quality:
– 6 stone to shoulder (3/ side)
– 10 slide hamstring curls
– 1 length of floor hand over hand sled pull
– 6 L-sit to extensions
C) 3 sets:
– 10 DB curls
– 10 DB tricep extensions
– 10 delt flys
A) Every 90 sec x 10 sets
Sets 1-3: 1 x snatch @ 50-60%
Sets 4-6: 1 x snatch @ 65-75%
Sets 7-10: 1 x snatch @ 80+%
*No misses! Work on perfect execution.
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 6 hang power snatches (95/65, 75/45) + 6 burpees over the barbell
3: 8 box jump overs
RX+ use 15/12, 115/75, and 10 box jump overs.
A) Every 8 minutes x 4-5 sets:
– 500/400m row
– 5 DB man makers (35/20)
– 400m run
*Man maker: row, push-up, row, clean to thruster
*Rx+ use 50/30s
B) 3 sets for quality:
– 8/ side rear foot elevated split squat @ 20X1
R2-3M between sets.
A) E3MOM x 7-8 sets:
– deadlift 10-5-3-2-1-1-1-(1)
*Find a heavy single rep or new 1RM.
B) AMRAP in 12 min:
– 40 double unders
– 20 wallballs
– 10 toes to bar
A) Every 60 sec x 10 sets:
– 2 TnG push press
*build heavier than last week’s 3s
B) Every 3 minutes x 4-6 sets:
– 300m run
– 20 RKB swings (70/44)
– 15/10 push-ups
C) 3 sets:
– 8 weighted pull-ups
R2-3M
A) E2.5MOM x 5 sets:
– 5-4-3-2-1 back squat
*Build up to about 80-85% and keep it explosive.
*Work on front rack and shoulder/t-spine mobility during rest.
B) 2 sets:
– 5-5-5 rows
– 8 kips
– 3-5 thrusters (go heavier than workout weight)
R2M
C) Open Workout 18.5
Complete as many reps as possible in 7 minutes of:
– 3 thrusters
– 3 chest-to-bar pull-ups
– 6 thrusters
– 6 chest-to-bar pull-ups
– 9 thrusters
– 9 chest-to-bar pull-ups
– 12 thrusters
– 12 chest-to-bar pull-ups
– 15 thrusters
– 15 chest-to-bar pull-ups
– 18 thrusters
– 18 chest-to-bar pull-ups
*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
*Men use 100 lb.
*Women use 65 lb.
A) EMOM x 4 sets each:
station 1 – Supine ring rows x 10-12 reps @ 2111
station 2 – 30-50 ft handstand walk OR nose-to-wall handstand hold x 45 seconds
station 3 – L-Sit OR hollow hold x 20-40 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B) E2MOM x 4-6 sets
1: 200m run
2: 30 double unders + 15 RKB swings (53/35) + 10 prisoner lunges
C) Stretch, mobilize and mentally prepare for 18.5!
A) Every 2 min x 10 sets
Sets 1-3: 3 x snatch @ 50-60%
Sets 4-6: 2 x snatch @ 65-75%
Sets 7-10: 1 x snatch @ 80+%
*No misses! Work on perfect execution.
B) E2.5MOM x 4-5 sets
1: 500/400m row
2: 6 hang power cleans (135/95) + 8 shoulder to overhead + 10 burpees over bar
*RX+ use 155/105/