A) Every 2.5 min x 5 sets
– Deadlift x 5-4-3-2-1 reps
*Build heavier than 11/29. Not a 1RM.
B) E4MOM x 4-6 sets:
– 200m run
– 10 deadlifts (225/155, 185/125, 155/105)
– 8 burpee pull-ups
*RX+ perform 3-5 burpee muscle ups instead of BPUs.
*Keep DL weight so that you can stay UB without losing form.
A) E2MOM x 12 min (6 sets):
– 1 hang squat clean + 1 squat clean
*build from 70-90% (heavier than last week)
B) AMRAP in 8 min:
– 3 power cleans (185/125)
– 6 tall box jumps (30/24”)
– 9 perfect push-ups
C) 2-3 rounds for efficiency:
– 8-10 DB Chinese rows @ 2111 (video)
– 15-30 sec single leg raise per side
A) Back squat cluster
– 5.5.5.5 x 3 sets
*Rest 30 sec between clusters and 3 minutes after each set.
*Start at heaviest set from 11/18 and try to maintain weight or build if able.
B) 3 sets for efficiency:
– 30-60 sec wall sit w/ double KB front rack hold
– 2 laps farmer’s carry (heavy but fast and UB)
– 6-8 L-sit supinated pull-ups
– 8 TGUP sit-ups per side
A) E2MOM x 6 min (3 sets):
– 3 position snatch
(high hang, hang, floor)
*Work from 55-65%.
+
E2MOM x 6 min (3 sets):
– 2 position snatch
(hang, floor)
*Work from 70-80%.
+
E2MOM x 6 min (3 sets):
– 1 snatch
*Work from 85-90+%
*Goal is no misses.
B) E3MOM x 12-18 min (4-6 sets):
– 200m run
– 20 RKB swings (heavy)
– 10 burpees
A) EMOM x 10-12 min
– 1 push press
*Start at 65% and build to a new 1RM if able.
*Skip a minute if you need to before testing a new 1RM.
B) Every 6 minutes x 3-4 sets:
– 500/400m row
– 20 wallballs (20/14)
– 10-15 ring dips
A) Every 2.5 min x 5 sets
– Deadlift x 5-4-3-2-1 reps
*Build to a heavy single rep. Not a 1RM.
B) 4 rounds for time:
– 14 alternating DB snatch (50-75/25-40)
– 30 double unders
– 400m run
C) 2-3 rounds for efficiency:
– 12-15 reverse snowmans (2.5/hand)
– 20 hollow rocks
*Rest as needed. Focus on lowering heart rate.
Sign up for the 100K Meter Challenge under team Defend East Dallas by clicking HERE.
A) E2MOM x 12 min (6 sets
– 1 hang squat clean + 1 squat clean + 1 front squats
*work from about 65-85% (heavier than 11/21)
B) EMOM x 18-24 min (6-8 sets):
1: 5 thrusters (go heavy)
2: 5-10 strict pull-ups
3: 10-15 box jump-overs (24/20”)
Partner “Eva”
5 rounds for time:
– 800m run
– 30 KB swing (70/53)
– 30 pull-ups
*Divide up reps with your partner however you see fit.