A) At 0:00
3 rounds for time:
– 20/15 cal row
– 16 wall balls
– 12 toes to bar
At 10:00
– Run 800m
– in remaining time until 18:00 perform burpee box jump overs (24/20”)
At 20:00
3 rounds for time:
– 20/15 cal row
– 16 KB swings (53/35)
– 12 lemon squeezes
B) 3 sets for quality:
– 1 length / arm suitcase carry (slow)
– 10/side banded twists @ 2111
– 30 sec flutter kick
A) EMOM x 10 sets:
– 1 push press
*Start at weight for last week’s toughest set of 2.
B) Three sets for max reps of:
– 60 seconds of DB box step overs (55/35, 20/16″)
– 60 seconds of strict handstand push-ups
– 60 seconds of HR push-ups
– 60 seconds of strict pull-ups
Rest 60 seconds
C) 3 sets for quality:
– 8-10 bent over BB rows
– 12-15 banded face pulls
– 6/let single leg elevated glute bridge w/ 5 sec pause (on bench)
A) E3MOM x 6 sets
– 5 back squats @ last week’s top set weight (RPE 8)
B) 5 sets:
– heavy sled drag down and back (heavy)
– hill sprint (half, ¾, full pace x 3)
C) 3 sets:
– 6-8 strict toes to bar
– 12-15 DB/BB curls
– 8-12/side DB tricep kickbacks
A) E3MOM x 6 sets:
– 5 bench press @ RPE 7
– After every set alternate:
B) E3MOM x 4-6 sets:
– 200m run
– 12 SA DB hang power clean + push press (6/side w/ 50/35)
– 30 double unders
*Goal is to increase speed every set.
A) E3MOM x 5 sets
– 5 hang power cleans
*New cycle. Build to a tough yet fluid set.
B) 2 rounds:
– 500/400m row
– 15 KB swings
– 12/9 HR push up
R5M, repeat
A) E3MOM x 6 sets – deadlift
Set 1: 4 @ RPE 9-10
Sets 2-6: 4 @ 88% of set 1
*After every set alternate (3 each)
– 8/side single arm DB half kneeling press @ 2111
– 8/side single arm ring row @ 2111
B) 2 rounds for time:
– 150ft DB walking lunges (50/35s)
– 50 burpees
C) 3 sets:
– 30 sec flutter kicks
– 30 sec/side side plank
A) Four rounds for time of:
– 400m run
– 6 strict pull-ups
– 12 DB shoulder to overhead (55/35)
– 200m run
– 6 DB hang squat cleans
– 12 toes to bar
B) 3 sets for quality:
– 8/side rear foot elevated split squats
– 10-12 bent over BB rows
A) E75S x 8 sets:
– 2 push press
*Start at weight for last week’s toughest set of 3
B) 3 sets for quality:
– 8/side rear foot elevated split squats
– 12-15 skullcrushers
– 8/side half kneeling pallof presses
C) 3-5 sets for quality:
– banded sprint starts
– 21 gun salute (3 times only)