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.
A) EMOM x 16 min
E: 3 deadlifts
O: 5 strokes on the rower
*build deadlift triple to something heavyish and increase intensity over the course of 8 sets
*this is a warm-up so don’t out do yourself!
B) Open workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
*deadlifts @ 225/155, 185/125, 155/105, 135/95
*sub HSPUs with HR push-ups
**Join us for Friday Night Lights – Round 4 and watch our competing athletes take on this workout starting at 6:30pm!**
Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
– Row 1000/800m
– Run 400m
– 15 Box jump overs (24/20”)
– 30 Russian twists (20/14)
*Use this as a “flush” to prime your body for tomorrow’s 16.4 workout.
A) EMOM x 15 min
1: 3-4 Close grip bench press @ 2111 (heavier than 2/18)
2: 10-12 Bent over DB rear delt flys @ 20X0
3: 6-8 Tough Romanian deadlifts @2111
B) Every 5 min x 20 minute (4 sets)…
3 min AMRAP:
– 400 m run
– Max power snatch in remaining time @ (135/95, 115/75, 95/65, 75/45)
R2M
*Focus on resetting for each power snatch if unable to go TnG. Be nice to the 10 & 15lb plates by not dropping them from above the waist!
A) Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%
B) 8 min AMRAP @ Open pace:
– 2 thruster (115/75, 95/65, 75/45)
– 2 chest to bar pull-ups
– 4 thrusters
– 4 chest to bar pull-ups
– 6 thrusters
– 6 chest to bar pull-ups
… keep stacking on 2 more reps each round.
C) 3 sets:
– bent over DB row x 10-15 reps/side (heavy)
– R60S between sets
A) Every 90 sec x 15 minutes (10 sets):
– hang squat clean (mid-thigh) + low hang squat clean (below the knee)
*Below the knee should be 2″ below the knee with plates off the ground.
*Build to something heavy.
B) EMOM x 15-18 min (5-6 sets)
1: 12/9 cal row (45 sec max)
2: 6 TnG power cleans (moderately tough weight – can build)
3: 5-10 Handstand push-ups
*Scale HSPUs with either a box or band or L-seated DB press. Keep a tight midline with hips stacked over your shoulders (or under for DB presses) and work full range of motion (top of head on floor to full extension of elbows).