For time w/ a partner:
– 800m run (together)
+
– 10 rounds (one person at a time – 5 each)
- 250/200m row
- 5 deadlifts (155/105, 135/95, 115/75, 95/65)
- 5 hang power cleans
- 5 shoulder to overhead
- 5 burpees over the barbell
+
– 800m run (together)
Author: Ryan Savard
A) EMOM x 5 sets:
– 1-2 front squat @ 65-85%
*building by 5% each set
+
E2MOM x 4-5 sets:
– 1 front squat @ 85-95+%
*build to a heavy rep based on form and feel
B) 3 sets for quality:
– bent over hand over hand sled pull (length of floor)
– 12 x tall kneeling alternating KB press (6/side)
– 6-8 x strict toes to bar
– 16 x front rack reverse lunges
A) E3M x 4 sets:
– 3-5 bench press @ 20X1
– 3-5 supinated weighted pull-ups
*stay slightly heavier than last week on BP.
B) E3M x 3 sets:
– 6 sumo deadlifts @ 21X1 (at 55% 1RM DL)
– 10 DB tricep rollback extensions @ 21X1
*SDL are 5% heavier than last week.
C) For time:
– 10-20-30-40-50-40-30-20-10 double unders
– 5 toes to bar
*Complete 5 T2B after every set of double unders.
*Scale to 2x singles.
A) E2MOM x 8 sets:
– power snatch + hang squat snatch + overhead squat
B) Every 5 minutes x 4 sets
– 6 TnG power clean (building per set)
– 6 burpee + box jump overs (24/20”
– 200m sprint (AFAP)
A) EMOM x 8 min
– 1x split jerk @ 70-80%
*pause 1-2 seconds in receiving position before recovery steps.
B) EMOM x 4-6 sets:
1: 8-10 push press (115/75, 95/65, 75/55)
2: 12 walking lunges (70/44/hand)
3: 12/9 cal row
*RX+ perform 15/12 cal row.
C) 2-3 sets:
– 20 reverse snow angels (2.5/hand)
– 20 hollow rocks
A) E2MOM x 8 sets:
– power clean + hang squat clean + front squat
*Build to a heavy set.
B) Every 6 min x 3-4 sets @ 80-90% :
– 400m run
– 10 pull-ups
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 10 burpees over the bar
*Deadlifts should be UB with good form. Scale weight as needed.
*RX+ perform CTB pull-ups and use 275/185.
*Keep times similar.
EMOM x 4-5 sets
1: 10 thrusters (115/75)
2: 20 double unders + 8 pull-ups
3: 15 KB swings (70/53)
4: 10 box jumps – SD (24/20”)
5: 200m run
6: rest
A) E2MOM x 5 sets:
– 2 front squat
*Start at heaviest triple from last week and build.
B) 3 sets for quality:
– 1 lap double KB overhead walk (AHAP)
– 16 reps death march + 16 reps walking lunge (go right into lunges)
– 8 atlas stone to shoulder (alternate shoulders)
– L-sit x 30 sec (accumulated if not unbroken)