A) E2MOM x 8 sets:
– 2 TnG squat cleans
*Build heavier than last week’s 3s.
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 6-8 DB hang squat clean thrusters
3: 4-8 burpee box jump overs (24/20”)
WOD
A) E2MOM – Back squat
Set 1: 5@60%
Set 2: 3@70%
Set 3: 5@65%
Set 4: 3@75%
Set 5: 5@70%
Set 6: 3@80%
B) 2 rounds for time:
– 800m run
– 42 KB swings (53/35)
– 24 pull-ups
C) 3 sets for quality of:
– 8/side single leg DB Romanian deadlifts
– 8/side DB shoulder external rotations
A) E2MOM
– bench press
Set 1: 5 @ 60%
Set 2: 5 @ 70%
Set 3: 3 @ 75%
Set 4-6: 3 @ 82.5%
Set 7: 5 @ 80%
Set 8: 10 @65%
B) 3 sets for quality:
– 10 BB Romanian deadlifts (tough but perfect)
– 10 DB lat pull-overs
– 10-15 close grip push-ups
C) 3 sets for quality:
– 20 DB hammer curls
– 20 banded pull-aparts
A) Every 2.5 minutes
– back squat
Set 1: 5 @ 55%
Set 2: 5 @ 65%
Set 3: 3 @ 75%
Set 4: 2 @ 80%
Set 5: AMRAP @ 85%
B) For time:
– 300m run
– 30 DB snatches (55/35ish)
– 30 DB goblet hold reverse lunges
– 30 box jumps + step down (24/20”)
– 30/24 cal row
– 30 box jumps + step down
– 30 DB goblet hold reverse lunges
– 30 DB snatches
– 300m run
C) 3 sets for quality:
– 10 reverse flys w/ pause (no swing)
– 16 elevated psoas marches
Happy Halloween!
A) E2MOM x 6 sets
– 5-5-5-3-3-3 overhead strict press
– switch every other set for 3 sets each
- 8/side bent over DB rows
- 8 V-ups or lemon squeezes
B ) 12 min AMRAP:
– 200m run
– 5 deadlifts @ 70%
– 7 toes to bar
– 35 double unders
C) 3 sets for quality:
– 10 banded tricep push-downs
– 10 dips
– 10 BB curls
A) Every 2.5 minutes
– back squat
Set 1: 5 @ 60%
Set 2: 5 @ 70%
Set 3: 3 @ 80%
Sets 4-6: 2 @ 85%
B) E3MOM x 4-7 sets:
– 250/200m row
– 8 thrusters (95/65)
– 12 KB swings (53/35)
*Rx+ use 115/75 BB and 70/44 KB
A) E2M x 8 sets:
– 1 deadlift
– Switch between:
5-10 ring/box dips
10 DB bicep curls
*deadlifts should start at last weeks heaviest set of 2 and buld to about 95%.
B) 3 sets for quality:
– 8/side BB step-ups (knee height)
– 10/side single arm DB bench press
– 20 seated banded hamstring curls
C) 3 sets for quality:
– 10 bent over BB rows
– 20 banded tricep push downs
A) Every 2.5 minutes
– back squat
Set 1: 5 @ 60%
Set 2: 5 @ 70%
Set 3: 3 @ 77.5%
Sets 4-6: 2 @ 82.5%
B) 3 rounds for time:
– 400m run
– 12 double DB front squats (53/35, 44/25, 35/18, 26/13)
– 24/18 HR push-ups
– 48 double unders
*RX+ use 70/44s.