A) E3MOM x 5 sets:
– 5-4-3-2-2 bench press @ 20X1
– 10-12 BB curls @ 20X1
– 10-12 medball supine hamstring curls @ 20X1
*BP should be heavier than last week.
B) 3 sets for quality:
– 1 lap/side suitcase carry (w/ farmers carry handle)
– 20 tricep pull-downs (w/ green band)
– 10/side KB front rack reverse lunges (AHAP)
– 10/side bent over DB rows (AHAP)
A) Every 10 minutes at 80-90% pace x 3-4 sets:
– 500/400m row
– 20 wallballs
– 20 alternating DB snatch (50/35)
– 20 box jumps – step down
– 50 double unders
R4-5M
*Switch order every set.
*Keep times consistent.
B) For quality:
– 50 banded pull-aparts
– 30 reverse snow angels w/ 2.5lb plates
A) E2MOM x 3 sets:
– 3 x high hang snatch @ 50-60%
+
E2MOM x 3 sets:
– 2 x hang snatch @ 65-75%
+
E2MOM x 3 sets:
– 1 x snatch @ 80-90%
*If mobility is an issue, limit movement to a power snatch.
B) E2MOM x 5 sets:
– 5 push press
*Start moderately heavy (60%) and build to a tough set.
C) 3 sets for quality:
– 6-10 strict pull-ups (add weight if needed)
– 6-10 strict handstand push-ups (scale 2/ 6 negatives)
– 10 hollow rocks + 10 V-ups + 10 hollow rocks
A) E2MOM x 8 sets:
– 1 power clean + jerk
*Jerk can be either push or split.
*Build to a heavy rep.
B) E5MOM x 4 sets @ 80-90%:
– 400m run
– 40 double unders
– 10 hang power cleans (135/95)
A) Every 60 seconds x 8 sets
– 1 front squat
*Start at heaviest 2 reps from last week and build if able.
B) Every 2 minutes x 3 sets
– 8 back squats @ 70%
C) For time:
– 30 cal row
– 30 thrusters (95/65)
– 30 burpees over the barbell
E2MOM x 3-4 sets
Station 1: 30/24 cal row
Station 2: 50 double under + 10 double DB ground to shoulder (50/35)
Station 3: 200m run
Station 4: 10 CTB pull-ups + 10 burpees
A) E4MOM x 5 sets:
– 3-5 bench press @ 20X1
– 6-8 bent over supinated BB rows @ 20X1
– 8-10 DB Romanian deadlifts @ 20X1
*BP should be heavier than last week.
B) 3 sets for quality:
– 6-8/side DB single arm L-seated Arnold press w/ KB front rack hold / side @ 2111
– 10-12 landmine single leg Romanian deadlift
– 6-8/side single arm ring rows
– reverse sled drag (super heavy)
A) AMRAP in 8 minutes of:
– row 350/250 meters
– 10 alternating front-rack reverse lunges (135/95, 115/75, 95/65)
Rest 4 minutes, and then…
AMRAP in 8 minutes of:
– 5 strict supinated-grip pull-ups
– 10 box jump-overs
Rest 4 minutes, and then…
AMRAP in 8 minutes of:
– 200m run
– 12 push-ups
B) 2-3 sets for quality
– 10 hollow rocks
– 10 V-ups
– 10 lemon squeezes
– 10 hollow rocks
*Rest as needed.