A) 10 minutes to build to today’s heavy Push Press
+
EMOM x 5 minutes:
– split jerk x 1 rep @ today’s heaviest push press
*Pause 1-2 seconds before recovering feet.
B) Every 5 min x 4-5 sets all out:
– 6 TnG power cleans (building each set)
– 6 burpee box jump overs (24/20”)
– 100m sprint
*walk/rest on the way back to the gym
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A) E2MOM x 8 min – back squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 5 @ 80%
– set 4: 3 @ 85%
+
E3MOM x 9 min – back squat
– set 5: 1-2 @ 90%
– set 7: 1 @ 95%
– set 7: 1 @ 101+%
B) Every 3 min x 4-5 sets
– 250/200m row
– 10 DB thrusters 55/35ish per hand
– 8 CTB pull-ups
*Try to keep pace at 90% and UB as long as possible.
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A) E3MOM x 15 min – Deadlift
Set 1: 10 @ 50% 1RM
Set 2: 10 @ 60%
Set 3: 10 @ 70%
Set 4: 8 @ 75%
Set 5: 6 @ 80%
B) 3 sets for efficiency:
– 2-3 rope climbs or 1-2 legless rope climb
– 1 max effort set of strict HSPU (accumulate at least 10) or 10 L-seated DB press
– 4-6 stone to shoulder (alternate sides)
– 10 DB Romanian deadlifts @ 20X1
A) EMOM x 15 min (5 sets):
1: 2-3 bench press @ 30X1
2: 2-3 weighted supinated pull-ups (sub negatives)
3: 6-8 pronated bent over BB row
*All BP heavier than 1/20’s CGBP.
B) Every 6 minutes x 24-30 minutes (4-5 sets):
3 minute running clock
– 500m row at 95%
– In remaining time AMRAP:
Strict ring dips (set 1&3) or strict supinated pull-ups (set 2&4)
R3M between sets; score is total number of ring dips and pull-ups.
A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60-70%
(high, hang, floor)
+
E2MOM x 6 min (3 sets)
– 2 position snatch @ 75-85%
(hang, floor)
+
E2MOM x 8 min (4 sets)
– 1 snatch @ 85-90%
B) For time:
– 100 double unders
– 25 thrusters (95/65)
– 30 bar facing burpees
– 25 thrusters
– 100 double unders
*15 minute cap.
A) Every 3 min x 12 min (4 sets)
– 5 TnG power clean + push jerk @ 60-75%
B) AMRAP in 3 minutes:
– 6 burpee box jump overs (24/20”)
– 9 toes to bar
– 12 shoulder to overhead (115/75, 95/55, 75/35)
R60S x 3 sets – pick up where you leave off.
*This should total 9 minutes of work.
C) 2-3 rounds for efficiency:
– 20 reverse snow angels (2.5/hand)
– 20 hollow rocks
A) E2MOM x 12 min (6 sets) – back squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 5 @ 80%
– set 4: 3-5 @ 85%
– set 6: 2-3 @ 90%
– set 6: 1-2 @ 95%
*We will test next week.
B) 3 rounds for time:
– 10 front squats (185/125, 155/105, 135/95, 115/75, 95/55)
– 12 CTB pull-ups
– 400m run
*Front squats are taken off the ground
A) E3MOM x 18 min (6 sets):
– 4 front squats @ 4111
*All sets at or heavier than heaviest on 1/13.
B) 3 rounds for efficiency:
– death march x 20 reps
– single arm hang x 20 sec/arm
– reverse sled pull x 1 lap (heavy but consistent pace)
– single arm DB press x 8 per side @ 2111
– ring bicep curl x 10 @ 2111
*If there is pain experienced with the single arm hang then substitute a double arm hang for 10-20 seconds or single arm grip switches for 10-20 reps.