A) EMOM x 8 min (8 sets)
– 1 power snatch + 1 snatch balance + 1 hang (squat) snatch
B) For time:
– 600m run
– 21 toes to bar
– 21 thrusters (95/65)
– 400m run
– 15 toes to bar
– 15 thrusters
– 200m run
– 9 toes to bar
– 9 thrusters
WOD
Thursday 6/16
A) EMOM x 16 min (4 sets)
1: Double KB front rack box step ups x 8-10/ side R
2: Double KB front rack box step ups x 8-10/ side L
3: Ring push ups w/ turn out at top x 6-10 @ 1111
4: Bent over BB rows x 6-8 @ 20X0
B) 3 rounds not for time:
– heavy sled drag + sandbag front rack hold (down and back)
– 6 Jefferson curls (start light and learn the movement)
– 10 Turkish get ups (heavy but constant pace for 5/side)
Masters
A) EMOM x 16 min (4 sets)
1: Double DB box step ups x 8-10/ side R
2: Double DB box step ups x 8-10/ side L
3: Ring/ground push ups w/ turn out at top x 6-10 @ 1111
4: Bent over BB rows x 6-8 @ 20X0
B) 3 rounds not for time:
– heavy sled drag + sandbag front rack hold (down and back)
– 10 DB row from plank (R+L=1)
– 10 sandbag/medball get ups (constant pace for 5/side)
A) EMOM x 15 min
1: Push press x 5 – building
2: Weighted pull-up cluster 1.1.(1) – R10S between reps
OR Negative pull-ups (heavier than 6/8)
3: DB Romanian deadlifts x 8 @ 30X1
B) With a partner complete 6-8 sets each:
– Row 250m @ 95%
*You go I go method. Stay consistent at higher pace throughout.
A) E3MOM x 12 min
1: Tempo back squat 3-4 reps @ 32X1 (use 4-5% more than 6/6)
2: 6-10 L-seated DB presses @ 2111
3: rest and increase load on BS if able
B) AMRAP in 15 min:
– 20 RKB swings (heavy)
– 15 wallballs (20/14)
– 200m run
Masters
A) E3MOM x 12 min
1: Tempo back squat 6 reps @ 32X1 (use 4-5% more than 6/6)
2: 6-10 L-seated DB presses @ 2111
3: rest and increase load on BS if able
B) AMRAP in 15 min:
– 15 RKB swings (heavy)
– 10 wallballs (20/14)
– 200m run
A) E2MOM x 20 minutes (10 sets):
– Hang Snatch + Snatch + Overhead Squat
*Start at 60-65% and build to something heavy but sharp.
B) AMRAP in 8 min @ 90-95%:
– 5 power snatches (135/95, 115/75, 95/65)
– 7 toes to bar
– 9 box jump overs (24/20”)
C) 3 sets:
– 8 partner assisted floor glute ham raises
– 20 banded pull-aparts (squeeze shoulder blades)
A) Four sets:
– Rear Foot Elevated Split Squat x 6-8/leg @ 30X1
– R30S
– Single arm DB press x 6-8/arm @ 21X1
– R60S
B) 4 sets, with a 3 minute clock:
– Run 400m
– Max reps DB burpees (55/35ish lbs)
(push-up, power clean, push press)
Rest 2 minutes
C) 3 sets:
– Bent over BB row x 8-10 reps @ 20X0 (moderate weight, good tempo)
Rest as needed
Masters
A) 4 sets:
– Double KB weighted box step up (either in front rack or down by sides) x 8-10/side
– R30S
– Single arm DB press x 6-8/arm @ 21X1
– R60S
B) 4 sets, with a 3 minute clock:
– 400/325m row or 400m run
– Max reps DB burpees
(push-up, power clean, push press)
Rest 2 minutes
C) 3 sets:
– Bent over BB row x 8-10 reps @ 20X0 (moderate weight, good tempo)
– Rest as needed
A) EMOM x 15 min
1: Bench press x 2-3 @ 30X1 (heavier than 5/24)
2: Weighted pull-up cluster 1.1.(1) – R10S between reps
OR Negative pull-ups
3: BB Good mornings x 6 reps @ 30X1
B) With a partner complete 4-5 sets each:
– 500/400m row
*After partner A completes their row, partner B starts right in.
*Goal is to stay at 90% aerobic pace and to stay consistent.
*If you completed all sets last time try and take 2-3 seconds off your average.
A) E2MOM x 20 min (10 sets)
– 1 (squat) clean & (split) jerk
*start at 65% and build to something heavy. Goal is to have no misses.
B) Every 90 seconds, for 15 minutes (10 sets):
– 5 TnG Power cleans (185/125, 155/105, 135/95, 115/75, 95/65)
– 6-10 Burpees Over the Barbell
*Choose a weight so that all sets of power cleans are UB.
*Focus on breathing rate through sets and not redlining.