A) E2MOM x 8 sets:
– 1 hang power clean + 1 power clean
*Build to a heavy set.
B) E2MOM x 4-6 sets
1: 300m run
2: 30 double unders + 5 power clean & push jerk + 8 toes to bar
WOD
A) E4MOM x 3 sets:
– 15 bench press
– 15/side bent over DB row
*All 3 sets should be at the same weight.
B) Every 90 seconds x 5 sets:
1: heavy dual KB front rack carry x 1 lap
2: 5 heavy tire flips
3: box push x 1 length
A) E2MOM x 8 sets:
– 3 hang power clean
*Add each set and build to a heavy set of 3.
B) 3 rounds for time:
– 400m run
– 12 deadlifts (bodyweight)
– 21 box jumps – SD (24/20”)
R60S
*Scale to 75 or 50% bodyweight if needed)
C) 3 sets for quality:
– 10 slide hamstring curls @ 30X1 tempo
– 10/side half kneeling pallof presses
A) E4M x 3 sets:
– 15 back squats @ 20X1 tempo
*All 3 sets should be at the same weight.
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 6 NPU burpee + sandbag to shoulder
3: 8 double KB thrusters (44/25) + 8 toes to bar
RX+ do 15/12 cal and use 53/35 KBs on thrusters
A) 10 min AMRAP @ 80-90%
– 200m run
– 10 RKB swings
– 10 prisoner lunges
– 10 ring rows
R5M
10 min AMRAP @ 80-90%
– 250/200m row
– 10 alternating DB snatches
– 10 box step ups (20”)
– 10 hand release push-ups
B) 3 sets for quality:
– 8/side staggered stance Romanian deadlifts
– 30/side sec side plank
– 30 frog pumps
A) Every 60 sec x 5 sets:
– push press 3-3-3-2-2
+
Every 90 sec x 4-5 sets
– push press 1-1-1-1-(1)
B) 10 min AMRAP:
– 30 double unders
– 1 power clean + push jerk (135/95)
– 6 CTB pull-ups
*Add 1 clean + jerk every round.
*RX+ perform 3 bar MUs instead of pull-ups.
C) 3 sets for quality:
– 10 seated Arnold press
– 10/side DB chainsaw row
A) 3 sets for quality:
– 10 bent over BB rows
– 5/side TGUP sit-ups
– 16 alternating death march + 16 alternating lunges
Rest as needed.
B) 3 sets for quality:
– 6 stone to shoulder (3/ side)
– 10 slide hamstring curls
– 1 length of floor hand over hand sled pull
– 6 L-sit to extensions
C) 3 sets:
– 10 DB curls
– 10 DB tricep extensions
– 10 delt flys
A) Every 90 sec x 10 sets
Sets 1-3: 1 x snatch @ 50-60%
Sets 4-6: 1 x snatch @ 65-75%
Sets 7-10: 1 x snatch @ 80+%
*No misses! Work on perfect execution.
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 6 hang power snatches (95/65, 75/45) + 6 burpees over the barbell
3: 8 box jump overs
RX+ use 15/12, 115/75, and 10 box jump overs.