A) EMOM x 10 sets:
– 1 x split jerk @ 65-95%
*First 3 sets use a pause on the catch.
B) E3MOM x 4-7 sets:
– 200m run
– 10 shoulder to overhead (115/75)
– 15 RKB swings (70/44)
WOD
A) E5M x 3 sets:
– 10 back squats @ 20X1 tempo
*These should be heavier than your sets of 15 from last week.
B) E2MOM x 5-8 sets @ 95%
– 12/9 cal row
– 10 wallballs (20/14)
– 4-8 burpees
*Pick a rep number based on ability and stick to it.
*Complete at least 5 sets even if you have to rest a set.
A) E4MOM x 3 sets:
– 15 bench press
– 15/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:
– 10/side suitcase anti-rotational split squat
– 1 lap/arm DB waiters walk with KB front rack hold
– 6-8 strict T2B with pause at the bottom (no swing)
– 1 length/side lateral sled drag
A) 8 min AMRAP @80-90%
– 250/200m row or .4km AB
– 10 RKB swings
– 10 sit-ups
R4M
8 min AMRAP @80-90%
– 200m run
– 5 strict HSPU or 10 push-ups
– 10 prisoner lunges
R4M
8 min AMRAP @80-90%
– 50 double unders
– 5 strict pull-ups
– 10 NPU burpees
B) 3 sets for quality:
– 8 slide hamstring curls @ 30X1 (use towels on platforms)
– 16/side glute wall slides
– 8/side red band resisted knee drives
A) E2MOM x 8 sets:
– 2 x split jerk @ 60-90%
*First 3 sets use a pause on the catch.
B) Every 6 minutes x 3 sets:
– 400m run
– 8 pull-ups
– 10 overhead squats (95/65)
– 12 burpees over the barbell
RX+ use CTB pull-ups and 115/75.
Scale OHS to front squats if needed.
A) EMOM x 12 sets:
– 1 power clean
*Build from 60-95%
B) EMOM x 4-6 sets
1: 12/9 cal row or 10/7 cal AB
2: 5 power cleans @ 70% of A
3: 6-10 box jump overs (24/20”
RX+ row 15/12 cal or AB 12/9 cal with 10 BJOs.
A) E4M x 3 sets:
– 15 back squats @ 20X1 tempo
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) E2MOM x 5-8 sets @ 95%
– 30 double unders
– 4-8 toes to bar
– 5-10 burpees
*Pick a rep number based on ability and stick to it.
*Complete at least 5 sets even if you have to rest a set.
A) E4MOM x 3 sets:
– 15 bench press
– 15/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 5 sets for quality:
1: moderately heavy farmer’s carry x 1 lap
2: earthquake bar hold x 30-45 sec
3: hand over hand sled pull x 1 length