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
Author: Ryan Savard
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.
A) Every 3 minutes x 3 sets:
– TnG power snatch clusters 3.3.3
*Build to a tough but technically sound set
B) For time:
– 500/400m row
– 15 overhead squats (95/65, 75/55, 65/45)
– 15 burpees over the bar
– 500/400m row
– 12 overhead squats
– 12 burpees over the bar
– 500/400m row
– 9 overhead squats
– 9 burpees over the bar
C) 3 sets for quality:
– 12-15 DB/BB skull crushers
– 12-15 DB reverse lateral raises
– 12/15/side single sided glute bridges
A) E3.5MOM x 5 sets – deadlift
Set 1: 5 @ 82-86%
Sets 2-5: 5 @ 92% of set 1
*After every set perform 8 glute bridge DB bench press @ 2111 tempo.
B) 3 sets for quality:
– heavy sled drag down and back (forward/reverse)
– 8/side half kneeling landmine presses
C) 3 sets for quality:
– 6-8 strict toes to bar
– DB 21 gun salute
– AMRAP close grip push-ups
A) Gymnastics mini-cycle
Every 90 sec x 3 sets total
Station 1:
L1 – 60 sec max 10ft handstand walk
L2 – 20-30 wall facing handstand elbow/shoulder taps
L3 – 20-30 wall facing handstand weight rocks/hold
Station 2:
– bent over BB supinated row @ 3011 tempo
Station 3:
– 20 alternating double KB front rack box step-ups
B) 4 rounds for time:
– 400m run
– 20 RKB swings (53/35)
– 15/12 HR push-ups
A) E2MOM x 5 sets:
– 5 push press
*Start at 90% of 1RM strict press and build to a tough set.
B) E4MOM x 4-6 sets:
– 12/19 cal row
– 10 deadlifts (135/95, 115/75, 95/65)
– 8 hang power cleans
– 6 shoulder to overhead
Rx+ use 155/105.