A) E3MOM x 4 sets:
– 10 close grip bench press
– 10 bent over BB rows w/ pause
B) 4 sets:
– 750m row @ 90%
– R3M
*Goal is to finish at same exact time each set and keep within 5 sec of your 500m pace from last week.
C) 3 sets:
– 8 weighted or band assisted pull-ups
– 8/side rear foot elevated split squats
A) 8 min AMRAP @ 80-90%
– 200/150m row or 500/400m AB
– 10 Russian KB swings (53/35)
– 14 walking lunges
R4M
8 min AMRAP @ 80-90%
– 200m run
– 10 alternating DB snatch (55/35)
– 5 burpees
R4M
8 min AMRAP @ 80-90%
– 10 wallballs (20/14)
– 10 sit-ups
– 30 double unders
*Goal is to pace and have a steady state effort for all 3 sets.
B) 3 sets for quality:
– 12 medball hamstring curls
– 12 reverse snow angels (slow and controlled)
A) E2M x 8 sets:
– 2 front squats
*Heavier than last week’s 3s. These should be around 88-92%
B) 3 rounds for time:
– 400m run
– 10 double KB/DB front squats (55/35, 44/25, 35/18, 25/13, 18/9)
– 15 toes to bar
A) E2MOM x 5 sets:
– 2 x (clean & jerk) @ 65-75%
*Complete two full reps each set. Not TnG.
+
E2MOM x 5 sets:
– 1 x clean & jerk @ 80-95+%
B) Every 2.5 min x 4-6 sets:
– 12/9 cal row
– 6 deadlifts (135/95, 115/75, 95/65, 75/55)
– 5 hang power cleans
– 4 shoulder to overhead
RX+ perform 15/12 cal and use 155/105.
A) E3M x 5 sets:
– 5 deadlifts
– 5-15 perfect push-ups
*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– farmers carry down and back (heavy but UB)
– 30-60 sec floor or ring FLR
– reverse sled drag down and back (heavy but steady)
– 5 seated box jumps
A) Every 90 sec x 10 sets:
– 1 squat clean
*Start around 60% and build to a heavy set
B) 5 sets:
– 500m row @ 90%
– R2M
*Goal is to finish at same exact time each set.
C) 3 sets:
– 8/side bent over DB/KB row
– 8/side rear foot elevated split squat
A) 10 min AMRAP @ 80-90%
– 250/200m row or 500/400m AB
– 7 toes to bar
– 14 wallballs
R5M
10 min AMRAP @ 80-90%
– 200m run
– 10 alternating DB snatch (55/35)
– 30 double unders
*Goal is topace and have a steady state effort for both sets.
B) 3 sets for quality:
– 15 banded hamstring curls w/ pause
– 8/side DB powell raises
A) E90S x 8 sets
– power clean + split jerk
Sets 1-3: 3 @ 65-75% w/ pause
Sets 4-5: 2 @ 80-90%
Sets 6-8: 1 @ 90+%
B) 4 rounds for time:
– 400m run
– 8 power clean + push jerk (135/95, 115/75, 95/65, 75/55)
*Weight should be kept light enough so that at least your first set is UB.