A) E4M x 3 sets:
– 10 back squats
*These should be heavier than your sets of 10 from last week.
B) “Jackie”
– 1000m row
– 50 thrusters 45/35
– 30 pull-ups
WOD
A) E4MOM x 3 sets:
– 10 bench press
– 10/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 sets for quality:
– 20 alternating dual KB front rack walking lunges
– hand over hand sled pull (heavy and fast)
– 20 hollow rocks
C) 3 sets for quality:
– 10 bicep curls
– 10 tricep extensions
A) 2 times through:
6 min @ 80-90%
– 500/400m row
– in remaining time:
- 4 toes to bar
- 6 box jumps
- 8 push-ups
R3M
6 min @ 80-90%
– 400m run
– in remaining time:
- 4 CTB pull-ups
- 6 RKB swings (70/44)
- 8 jumping lunges
R3M
B) 3 sets for quality:
– 10/ side hip extensions w/ pause at top
– 15 sec/ side 90 degree leg hold
– 10 banded pull-aparts
A) E2M x 3 sets:
– 3 position clean @ 55-65%
(high hang, hang, floor)
+
E2MOM x 3 sets:
– 2 position clean @ 70-80%
(hang, floor)
+
E2MOM x 4 sets
– 1 clean @ 85+%
(floor)
*Both should be received in a squat position.
B) E3MOM x 3 sets:
– 10 deadlifts
– 10 strict dips
*Go heavier on deadlifts than last week. .
*Scale dips down with bands or up with added weight.
C) 30/30 row or assault bike x 8-12 sets
– 30 sec at 90% pace
– 30 sec rest (easy spin for AB)
*Keep at same pace for all sets.
A) E4M x 3 sets:
– 10 back squats
*These should be heavier than your sets of 10 from last week.
B) Every 2 minutes x 4-5 sets:
Station 1: 32/24, 26/18, or 20/15 cal row
Station 2: 20 wallballs + 10 burpees
*Scale reps as needed to keep intensity up.
A) E4MOM x 3 sets:
– 10 bench press
– 10/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 sets for quality:
– 1 lap sled drag (heavy and fast) – forward down and back
– 1 lap/arm contralateral carry
– 30-45 sec accumulated L-sits
C) 3 sets for quality:
– 10 bicep curls
– 10 tricep extensions
A) 8 min @80-90%
– 1000/800m row
– in remaining time AMRAP:
- 5 toes to bar
- 10 prisoner lungs
R4M
8 min @80-90%
– 800m run
– in remaining time AMRAP:
- 5 strict pull-ups
- 10 box jumps – step down
R4M
8 min AMRAP @80-90%
– Pick 1000/800m row or 800m run
- 5 strict handstand push-ups
- 10 RKB swings
B) 3 sets for quality:
– 8 BB good mornings @ 30X1
– 16/side glute wall slides
– 8/side red band resisted knee drives
A) E2MOM x 3 sets:
– 3 high hang cleans @ 55-65%
+
E2MOM x 3 sets:
– 2 hang cleans @ 70-80%
+
E2MOM x 3 sets
– 1 clean @ 85+%
*Both should be received in a squat position.
B) E4MOM x 3 sets:
– 10 deadlifts
– 10 strict dips
*Pick a weight that’s tough for all sets on deadlifts.
*Scale dips down with bands or up with added weight.
C) 30/30 row or assault bike x 8-12 sets
– 30 sec at 90% pace
– 30 sec rest (easy spin for AB)
*Keep at same pace for all sets.