A) Every 90 sec x 3 sets
1: 10 Romanian deadlifts w/ hover above floor
2: 5 seated box jumps w/ step down
3: 8/side half kneeling single arm DB presses
4: 20 alternating psoas marches
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
C) 3 sets for quality:
– 10 DB lat pull-overs
– 10 bent over reverse laterals
A) Every 90 sec x 10 sets:
– 2 hang power cleans
*Build from 60-80+% with no misses. Does not have to be TnG.
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 8 DB hang power cleans + 6 push press
3: 30 double unders + 6 toes to bar
*Use a weight on DBs where you can keep all reps UB but should be considerably tougher in later rounds.
A) E2MOM – back squat
Set 1: 5@60%
Set 2: 5@65%
Set 3-5: 3@70%
Set 6-8: 2@80%
B) 5 rounds for time:
– 200m run
– 6 front squats @ 35% 1RM back squat
– 12/9 HR push-ups
A) E2MOM – Bench press
Set 1: 5@65%
Set 2: 5@70%
Set 3: 3@75%
Set 4: 3@80%
Set 5: 2@85%
Set 6: 2@90%
B) 3 sets for quality:
– 6 snatch grip deadlifts – start at 55% 1RM deadlift
– 10 DB lat pull-overs
– 20 tricep push-downs
C) 3 sets for quality:
– 10 DB rear lateral raises
– 20 alternating DB curls (heavy)
– 10 sumo stance good mornings
A) E2MOM x 8 sets:
– 3 hang power cleans
*Build from 55-80%
B) For time:
– 600m run
– 60 alternating DB snatch (50/35ish)
– 60 goblet hold lunges (30/leg)
– 600m run
C) 3 sets for time:
– 10 DB RDLs
– 20 seated band rows
A) E2MOM – back squat testing
Set 1: 3@50%
Set 2: 1@65%
Set 3: 1@77%
Set 4: 1@85%
Then, E3MOM
Set 5: 1@90%
Set 6: 1@95%
Set 7: 1@101+%
Set 8: 1@101+% (optional if you have another attempt in the tank)
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 12 wallballs (20/14)
3: 6 burpees + 6 toes to bar
RX+: 15/12 cal row
A) E2MOM – Bench press
Set 1: 5@60%
Set 2: 5@70%
Set 3: 5@75%
Set 4-6: 4@80%
B) 4 sets for quality:
– heavy sled drag down and back
– 3 weighted chin-ups or negative chin-ups (supinated)
– 10-20 close grip-push-ups
C) 3 sets for quality:
– 10 BB curls
– 10 DB skullcrushers
A) E2MOM – Back squat
Set 1: 5@50%
Set 2: 4@60%
Set 3: 3@70%
Set 4: 1@80%
Set 5: 1@85%
Set 6: 1@90%
Set 7: 1@95% (optional)
B) Every 5 minutes x 4-5 sets:
– 400m run
– 8 TnG deadlifts (225/155, 185/125, 155/105, 135/95)
– 6 box jump – step down (24/20”)
*Scale run to 300m if needed.
*RX+ use 275/185.