A) EMOM x 15 min (5 sets)
1: 5-15 supinated pull-ups
2: 6-8 good mornings @ 20X1
3: 5-15 perfect push-ups
*If you are good at push-ups, wrap a band around your back for more resistance
B) EMOM x 16 min (8 sets)
E: 12/9 cal row
O: 2-3 NPU man makers 35-55/15-30
NPU man maker = row, push-up, row, power clean, push press
A) E2MOM x 12 min (6 sets)
Front Squat
– Set 1 – 4 reps @ 75-80%
– Set 2 – 3 reps @ 80-85%
– Set 3 – 2 reps @ 85-90%
– Set 4 – 4 reps @ 80-85%
– Set 5 – 3 reps @ 85-90%
– Set 6 – 2 reps @ 90-95%
B) AMRAP in 12 min:
– 200 m run
– 10 Shoulder to overhead (115/75, 95/65, 75/45)
– 8 Front rack reverse lunges
A) E2MOM x 16 min
Power clean cluster 1.1.1 @ 80-85%
(rest exactly 10 sec between each rep)
B) 4 rounds for time:
– 8 Burpee box jump overs (24″/20″)
– 12 Toes to bar
– 16 Kettlebell swings (70/53, 53/35)
– 50 Double unders (120 singles)
Rest exactly 2 minutes between rounds.
*Subtract 6 minutes for rest.
A) Open workout 16.5 prep
E3MOM x 12 min: Back squat
4 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
*After each set of squats row for 30 seconds @ 80%
B) Open workout 16.5 (last one!)
21-18-15-12-9-6-3 reps for time of:
– Thrusters (95/65)
– Burpees over the barbell (facing)
***Please join us while we cheer on our athletes for their last open workout of the season. We will all be heading out to Goodfriend for a bite to eat and some drinks to celebrate afterwards!!!
Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
– Run 800m
– Row 400/325m
– 10 DB hang power cleans (35-55, 20-30)
– 15 sit-ups
– 30 double unders
*Use this as extra aerobic capacity (“cardio”) work and/or a “flush” to prime your body for tomorrow’s 16.5 workout.
A) E2MOM x 15 min
– 3 overhead squats
*increasing in load to something heavy
B) 9 min AMRAP:
– 3 hang power snatch 115/75, 95/65,
– 6 overhead squats
– 9 burpees over the barbell
– 12 T2B
C) 3 sets not for time:
– 30 sec/side side plank
– 1 min regular bows and toes plank
– 20 hollow rocks
Rest as needed between rounds
A) EMOM x 15 min
1: 3-4 Close grip bench press @ 20X1 (heavier than 3/16)
2: 10-12 horizontal ring rows @ 20X1
3: 6-8 Tough good mornings (from ground) @20X1
B) Every 5 min x 20 minute (4 sets)…
3 min AMRAP:
– 500/400 m row
– Max burpee pull-ups in remaining time
R2M
*Arms must be locked out at bottom before pull-up.
A) Clean and Jerk technique work while warming up to 60%.
B) E2MOM x 12 min (6 sets)
– 1 squat clean + 1 front squat + 1 split jerk
*Start at moderate load (60%) and build to a heavy but sharp set.
C) EMOM x 12-15 min:
– 3 Thrusters (135/95, 115/75, 95/65, 75/55)
– 5 Box jumps – SD (24/20”, 20/16”)
*If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.