A) EMOM x 12 sets:
– 1 snatch
*Build from 50-95+%.
*First 6 sets catch with a pause at the bottom.
B) E3MOM x 4-7 sets:
– 200m run
– 8 shoulder to overhead (135/95)
– 7 pull-ups
– 6 burpees over the bar
RX+ 155/105 & CTB pull-ups
WOD
A) E4MOM x 3 sets:
– 8/side alternating BB back rack weighted lunges
– 8/side alternating DB bench press
– 8 V-ups w/ medball
B) Five sets for max calories/reps of:
– 30 seconds of max calories rowing
– 30 seconds of thrusters (75/55 lbs)
Rest 2 minutes
A) Every 2.5 minutes x 6 sets:
– 4 front squats @ last week’s heaviest set +5%
*RPE on squats should be an 8
B) 3 sets for quality:
– 1 lap heavy sled drag
– 8 DB lat pull-overs
– 12-15 DB or BB skullcrushers
C) 4-5 hill sprints
– rest on walk down
A) Every 4 minutes x 3 sets:
– 10 overhead presses @ RPE 6.5
– 10 Romanian deadlifts @ 65-70%
*Presses should be at same weight or slightly less than last week.
* RDLs should be at same weight as last week.
B) 4 rounds for time:
– 500/400m row
– 8 ground to overhead (115/75)
A) E4MOM x 4 sets:
– Back Squat x 10 @ 70-75%
*Complete squats at a little heavier than last week’s weight.
B) EMOM x 10-15 minutes
– 30 double unders
– 3 deadlifts
*Deadlifts should be around 65% of 1RM.
*If needed, scale DUs to 10-20 reps or singles.
*Goal is to complete work within 40 seconds.
A) Every 3 minutes x 5 sets:
– 5 front squats @ last week’s heaviest set +5%
*RPE on squats should be an 8
B) 3 sets for quality:
– 20 DB walking lunges
– 12-15 ring dips*
– 12-15 supine DB hamstring
– 12-15 strict pull-ups*
*Use a band to go full range of motion and make sets as unbroken as possible.
A) Every 3 minutes x 4 sets:
– 8 overhead presses @ RPE 6.5
– 8 Romanian deadlifts @ 65-70%
*Presses should be at same weight or slightly less than last week.
* RDLs should be at same weight as last week.
B) For time:
– 800m run
– 50 alternating DB snatches (50/35)
– 50/40 HR push-ups
– 1000/800m row
A) 2 total sets of…
3 min AMRAP:
– 2 sandbag cleans
– 4 sangbag lunges
– 6 HR push-ups
R1.5M
3 min AMRAP:
– 250/200m row, then in remaining time…
- 5 box jumps – step down
- 5 toes to bar
R1.5M
3 min AMRAP:
– 2 DB devil presses (35/25)
– 4 DB squats
– 6 pull-ups
R1.5M
3 min AMRAP:
– 200m run, then in remaining time…
- 20 double unders
- 5 burpees
R6M
B) 3 sets for quality:
– 10/side DB weighted hip extensions
– 10/side bent over DB rows
– 30 crunches