A) E3MOM x 15 min (5 sets)
– power clean cluster 1.1.1
*Rest exactly 10 seconds between clusters. Building each set.
*Should be heavier than 5/24.
B) E2.5MOM x 10-12 min (5-6 sets):
– 200m run @ 90%
– 5 TnG power clean + push jerk
*Weight should be tough for all sets but UB and cycled efficiently.
A) Every 2.5 minutes x 5 sets
– 5 x front squat @ 32X1
*Start at 60% and build to a heavy set of 5 but stay on tempo!
B) Every 90 sec x 3 sets each:
Station 1 – 60 sec max CTB pull-ups
Station 2 – 60 sec max double unders
Station 3 – 60 sec max strict handstand push-ups
Station 4 – 60 sec max wallballs (20/14 lbs)
*30S built in rest on each station.
Scaled option:
Station 1 – 90 sec max strict pull-ups
Station 2 – 90 sec max single unders
Station 3 – 90 sec max L-seated DB press (10 UB to start)
Station 4 – 90 sec max wallballs
A) EMOM x 10 min – push press
– Sets 1-5: 2-3 reps @ 60-80%
– Sets 6-10: 1 rep @ 80-100%
B) 4 sets for efficiency:
– 8-10 stiff leg sumo deadlifts @ 2011
– 1 min accumulated FLR
*SLSDLs slightly heavier than last week.
C) 4 sets for efficiency:
– 6-8 single arm DB press/side @ 2111
– 6-8 bend over DB/KB row/side @ 2111
– reverse sled drag (heavy, normal speed)
A) AMRAP in 5 min:
– 400m run
– 30 RKB swings (70/53)
– muscle ups OR burpee pull-ups in remaining time
*R3M
AMRAP in 5 min:
– 10 wallballs (20/14)
– 10 perfect push-ups
*R3M
AMRAP in 5 min:
– 400m run
– 50 double unders
– alternating DB snatches (50/35) in remaining time
*R3M
AMRAP in 5 min:
– row for calories
B) 3 sets for efficiency:
– 10 kneeling pallof presses / side
– 15 reverse snow angels
– 30-45 sec side plank / side
A) E2MOM x 8 sets:
– pause clean (video) + clean
*Build from 60-90% pausing 2 counts at knee cap on first clean. These should be squat cleans if able.
B) EMOM x 12-18 min (4-6 sets):
1: 250/200m row
2: 4-5 power clean + push jerk @ 60-65% C&J
3: 5 burpees + 20 double unders
*Scale DUs to 40 single unders
A) E3MOM x 15 min:
– 5-5-5-3-2 push press (build to a heavy double)
– 6-12 strict supinated pull-ups
*Building heavier than last week.
B) 4 sets for efficiency:
– 8-10 stiff leg sumo deadlifts @ 2011
– 1 min accumulated FLR
C) 4 sets for efficiency:
– 6-8 single arm DB press @ 2111
– 6-8 bend over DB/KB row @ 2111
– reverse sled drag (heavy, normal speed)
A) AMRAP in 4 min:
– 400m run
– strict HSPUs in remaining time
*R4M
AMRAP in 4 min:
– 10 box jumps (24″/20″)
– 10 pull-ups
*R4M
AMRAP in 4 min:
– 5 burpees over the barbell
– 5 thrusters (95/65)
*R4M
AMRAP in 4 min:
– 30 double-unders
– 10 toes to bar
B) 3 sets for efficiency:
– 10 kneeling pallof presses / side
– 15 reverse snow angels
– 30-45 sec side plank / side
A) E3MOM x 15 min (4 sets)
– TnG power clean cluster 2.2.2
*R10S between clusters. Building each set.
*Should be heavier than 5/10.
B) 3 sets, 4 minute running clock:
– 400m run
– max reps in remaining time of ground to overhead
(185/125, 155/105, 135/95, 115/75, 96/65)
*R2M between sets.