A) E2MOM x 6 sets:
– split jerk
Set 1&2: 3 reps @ 65-75%
Set 3&4: 2 reps @ 75-85%
Set 5&6: 1 rep @ 85-95%
*On the first 3 sets pause 1 count at bottom of dip and at catch.
Barbell Cycling Day 2
B) E2M x 3 sets:
– 6 x UB TnG power snatches
*Build as you go. Work on efficient movement.
C) 5 rounds for time of:
– 10 toes to bar
– 8 shoulder to overhead (135/95)
– 6 burpees over the barbell
A) E2MOM x 6 sets
– 3 front squats
*Start at heaviest weight from last week’s 4’s.
B) 3 min @ 90%
– 500/400m row
– AMRAP wallballs in remaining time
R2M
3 min @ 90%
– 400m run
– AMRAP burpee DB box step ups
R2M x 2 sets total (each piece twice)
A) EMOM x 4 sets each (8 sets total):
Station 1: 10 x close grip bench press @ 20X1 (45-55%)
Station 2: 10 x supinated bent over BB row
B) EMOM x 4 sets each (8 sets total):
Station 1: 10 Romanian deadlifts @ 20X1 (45-55%)
Station 2: 10 x kneeling DB/KB overhead press
C) 3-4 sets AFAP:
– hand over hand sled pull x 1 length
– box push x 1 length
R2-3M
A) Every 90 seconds x 3 sets:
Station 1
L3: ring MU x 3-5 reps
L2: 6-10 strict ring pull-ups + 6-10 strict ring dips
L1: 6-10 x banded supinated pull-ups + 6-10 dips
Station 2
L3: handstand walk x 30-50 feet
L2: handstand walk practice with partner (split 45s/45s)
L1: handstand wall hold (practice taking one leg off)
Station 3
L2: L-sit x 30 – 45 sec accumulation
L1: High knee hold on boxes x 30-45 sec accumulation
B) 3 rounds for time @ 90%:
– 400m run
– 20 alternating DB snatch (50/35ish)
– 10 toes to bar
R60S
C) 3 sets for quality:
– 1 lap double KB front rack walk (slow)
– 8 banded YTWs
A) E2MOM x 5 sets:
– 5 x box squats @ 65%
*Absolutely no rocking. Keep weight in heels with slightly widened stance.
B) E3MOM x 4-6 sets
– 250/200m row
– 30 double unders
– 8 DB/KB front rack walking lunges (50/35ish)
A) E2MOM x 5 sets:
– 2 x split jerks
*On the first 3 sets pause 1 count at bottom of dip and at catch.
Barbell Cycling Day 1
B) E2M x 3 sets:
– 6 x UB power clean + push jerk
*Build as you go. Work on efficient movement.
C) 10 to 1 reps for time:
– pull-ups
– push ups
– KB swings (70/44)
A) E5MOM x 4-6 sets
– 12/9 cal row
– 10 shoulder to overhead
– 10 pull-ups
– 200m run
B) 3 sets:
– 12 medball V-up w/ transition
– 12 glute bridges per leg w/ pause
A) E2.5MOM x 4 sets
– 4 front squats
*Start at heaviest weight from last week’s 6’s.
B) 5 min of work @ 90%
– 500/400m row
– 15 thrusters (95/65 lbs)
– max bar facing burpees in remaining time
R3M
5 min of work @ 90%
– 400m run
– 12 hang power cleans (135/95, 115/75, 95/65)
– max burpee box jump overs in remaining time
R3M
5 min of work @ 90%
– row for meters