Fitness
A) E3MOM x 6 sets
*Alternated station every set
Station 1:
– 12 DB bench press @ 2011 tempo
– 12 KB lat pull-overs
Station 2:
– 12 bent over BB rows @ 2011 tempo
– 20-30 sec accumulated top of ring dip hold in hollow position
B) 12 min AMRAP:
– 5 strict pull-ups
– 10/7 push-ups
– 20-40-60… single unders unders
*Increase double unders by 20 reps each set.
C) 3 sets:
– 30 sec accumulated L-sit
– 10 facedown IYTs
Fitness
A) E3MOM x 5 sets:
– 8 double KB front rack squats @ 2111 tempo
– 8 seated BB presses @ 2111 tempo
B) E4MOM x 4-5 sets:
– 500/400m row
– 8 DB power cleans
*If you have the ability, start power cleans with font head of DB in contact with ground.
Performance
A) EMOM x 5 sets:
– 1 clean & jerk @ 65-75%
+
E2MOM x 5 sets:
– 1 clean & jerk @ 80, 84, 88, 92, 96%
B) E4MOM x 4-5 sets:
– 500m row
– 5 power cleans (185/125)
Fitness
A) E2.5M x 6 sets
– 6 Romanian deadlifts @ 2011 tempo
– 6/side half kneeling pallof presses @ 1111 tempo
*Build to a tough working set by 3rd set on RDLs.
B) 5 rounds for time @ steady pace:
– 200m run
– 10 double KB/DB deadlifts
– 5 box jumps w/ step downs
Performance
A) E2.5M x 6 sets – deadlift
Set 1: 1 @ 96-98%
Sets 2-6: 2 @ 88-90%
B) 5 rounds for time @ steady pace:
– 200m run
– 10 double KB/DB deadlifts (70/44ish)
– 6 box jump overs (24/20”)
Fitness
In teams of 2, AMRAP for 30 minutes:
– 25 air squats
– 20 alternating box step-ups
– 15 RKB swings
– 10 DB/BB push press
– 5 strict pull-ups (sub 8 ring rows)
Performance
In teams of 2, AMRAP for 30 minutes:
– 50 air squats
– 40 RKB swings (53/35)
– 30 single arm DB shoulder to overhead (50/35)
– 20 box jumps with step down (24/20”)
– 10 strict pull-ups
Performance
A) EMOM x 20-30 min
– 1 power snatch @ 115/75
– 2 overhead squats
– 3 toes to bar (or 1 bar muscle-up)
– 4 ring dips
RX+ use 135/95.
B) For quality:
– 100 hollow rocks
Fitness
A) EMOM x 20-30 min
– 4 alternating DB snatches
– 3 goblet squats
– 4 hanging knee raises
– 3 push-ups
B) For quality:
– 100 foot anchored strict abmat sit-ups
Performance
A) E2.5MOM x 5 sets:
– 5-4-3-2-2 strict press
– 8 ring rows w/ pause
*Strict presses heavier than last week.
B) Every 3 minutes x 4-6 sets:
– 200m run
– 8 double DB hang power cleans (50/35)
– 4 DB facing burpees
Fitness
A) E2.5MOM x 5 sets:
– 10-8-6-4-4 strict press (building)
– 8 ring rows w/ pause
*Strict presses heavier than last week.
B) Every 3 minutes x 4-6 sets:
– 200m run (scale to hill run) or 200/150m row
– 8 double DB hang power cleans (50/35)
– 4 burpees
Performance
A) E2.5MOM x 6 sets
– 2 back squats @ 90%
B) 4 rounds for time:
– 500/400m row
– 15-12-9-6 deadlifts (225/155)
– 45-36-27-18 double unders
Fitness
A) E2.5MOM x 6 sets
– 5 back squats @ 30X1 tempo
B) 4 rounds for time of:
– 500/400m row
– 10 double KB deadlifts
– 30 single unders
Performance
A) E2M x 3 sets:
– 1 clean pull + 1 (squat) clean + 1 front squat + 1 split jerk @ 65-75%
+
E2M x 3 sets:
– 1 (squat) clean + 1 front squat + 1 split jerk @ 75-85%
+
E2M x 3 sets:
– 1 squat clean + 1 split jerk @ 85-90+%
B) AMRAP in 5 minutes:
– 10 box jumps w/ step down (24/20”)
– 10 push press (115/75)
R2M
AMRAP in 5 minutes:
– 5 DB devil’s presses (50/35)
– 15 air squats
R2M
AMRAP in 5 minutes:
– 10 pull-ups
– 10 front rack reverse lunges (115/75)
Fitness
A) E3MOM x 6 sets:
– 6 front squats (building
– 8/side DB half kneeling presses
– 10 banded face pulls
B) AMRAP in 5 minutes:
– 5 DB box step overs
– 10 DB push press
R2M
AMRAP in 5 minutes:
– 5 DB devil’s presses
– 15 air squats
R2M
AMRAP in 5 minutes:
– 5 strict pull-ups
– 10 goblet hold reverse lunges