A) 4 sets:
– 6 Romanian deadlifts @ 3011
– R30S
– 8-10 DB bent over rows/ side @ 2011
– R30S
– L-sit x 30-45 sec accumulated
– R90S
B) 3-4 sets for efficiency:
– box push x 1 length
– hand over hand sled pull x 1 length
– 20 seated hamstring curls with band
– 20 hollow rocks
A) Every 3 minutes, for 12 minutes (4 sets):
– 20 Dumbbell Walking Lunges (heavy)
– 20/15 Ring Dips
B) E3MOM x 12-18 min (4-6 sets):
– 15 RKB swings (70/53)
– 20 wallballs (20/14)
– 30 double unders
A) 8 minutes to build to a heavy power clean + split jerk
*Acquire heavy rep in 6 working sets. Do not fatigue yourself.
B) E3MOM x 9 minutes (3 sets)
– 6-8 TnG ground to overhead
*Use a power clean + push jerk and work on barbell cycling.
*Use a weight heavier than last week but stay UB.
C) 4 rounds for time:
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 12 toes to bar
A) E3MOM x 12 min (4 sets)
– 3-4 front squats
*5-10 lbs heavier than 10/25 (80-85%)
B) EDCF Capacity Test (the re-test)
For max reps and calories:
– 4 minutes row for calories
Rest 60 seconds
– 3 minutes of strict supinated pull-ups
Rest 60 seconds
– 2 minutes of back squat (BW/.75BW)
Rest 60 seconds
– 1 minute of burpees to target (about 6 inches)
A) E2MOM x 5 min (5 sets)
– 5 back squats @ 32X1
*Heavier than 10/14 or 70+%.
B) For time:
– 50 cal row
– 40 wallballs
– 30 CTB pull-ups
– 20 burpee box jump overs (24/20”)
– 10 strict handstand push-ups
A) E2MOM x 5 min (5 sets)
– 5 back squats @ 32X1
*Heavier than 10/14 or 70+%.
B) For time:
– 50 cal row
– 40 wallballs
– 30 CTB pull-ups
– 20 burpee box jump overs (24/20”)
– 10 strict handstand push-ups
A) E2MOM x 12 min
– Strict overhead press x 3-4 @ 80-90%
R3M, then…
– 10 reps @ 70+% (heavier than 10/12 if able)
B) EMOM x 12 min (6 sets)
E: Row 12/9 cal
O: 2-3 DB man makers (35-55/20-30)
*Man maker = row + push up + row + power clean + thruster
*Row 15/12 cal if able.
C) 3 sets for efficiency:
– 8-10 single arm ring rows @ 2011
– 5 TGUP sit-ups/arm (heavy but controlled)
A) E2MOM x 12 min
– Strict overhead press x 3-4 @ 80-90%
R3M, then…
– 10 reps @ 70+% (heavier than 10/12 if able)
B) EMOM x 12 min (6 sets)
E: Row 12/9 cal
O: 2-3 DB man makers (35-55/20-30)
*Man maker = row + push up + row + power clean + thruster
*Row 15/12 cal if able.
C) 3 sets for efficiency:
– 8-10 single arm ring rows @ 2011
– 5 TGUP sit-ups/arm (heavy but controlled)