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.
A) E3MOM x 5 sets – back squat
Set 1: 6 @ RPE 9-10
Sets 2-5: 6 @ 90% of set 1
B) 12 min AMRAP:
– 3 strict handstand push-ups
– 6 strict pull-ups
– 12 wallballs
*Scale HSPU with 35lb plate and abmat.
C) 3 sets for quality:
– 8 Chinese rows @ 2111 tempo
– 12 V-ups
A) EMOM x 6 sets:
– thruster from floor
*Build to a tougher weight.
B) OPEN WORKOUT 19.5
-33-27-21-15-9 reps for time of:
– thruster (95/65)
– chest to bar pull-up
*20 minute time cap.
A) E3.5MOM x 5 sets:
Set 1: 6 bench press @RPE 10
Sets 2-5: 6 bench press @ 7.5% less than set 1
*After every set perform 6 weighted pull-ups or 3 negative pull-ups.
B) For time w/ a cap of 12 minutes:
– 50 burpees over the bar
– 50 front-racked alternating reverse lunges (95/65)
– 50 push presses
– 50 toes to bar
Time Cap = 12 minutes
A) E3MOM x 5 sets
– 6 deadlifts @ 80%
*After every set perform 3 seated box jumps (be explosive)
B) Every 3 minutes x 4-7 sets:
– 200m run
– 10 alternating DB snatches
– 6 box jump overs (24/20”)
*Goal is to try and increase pace each set.
A) EMOM x 5 sets
– 2 clean + 1 jerk @ 55-65%
+
E2MOM x 5 sets
– 1 clean + 1 jerk @ 75, 80, 85, 90, 95%
B) Every 5 minutes x 5 sets for max volume load:
– 500m row
– 5 TnG power clean + push jerk
*Goal is to move the most amount of weight over 20 minutes while keeping reps TnG. You can increase or decrease load between rounds. Reps only count if they are TnG. Also, sets of C&Js only count if you increase speed on rower from previous round.
A) E3MOM x 5 sets
– 6 back squats @ 80%
B) AMRAP in 15 minutes
“Strict Cindy”
– 5 strict pull-ups
– 10 chest to ground push-ups
– 15 air squats
C) 3 sets for quality:
– 30 sec accumulated L-sit
– 20 band pull-aparts
– 10/side banded clamshells