A) E2MOM x 8 sets
– 2 cleans + 1 jerk @ 55-90+%
B) 5 rounds for time:
– 200m run
– 5 power clean and jerks (135/95)
– 30 double unders
*RX+ bump weight to 155/105.
WOD
A) E2MOM x 5 sets
– 4 back squats @ 80-85%
*Go up on weight from last week.
B) E3MOM x 4-6 sets:
– 15/12 cal row
– 12 wallballs
– 9 toes to bar
A) E3MOM x 5 sets:
– deadlift
Set 1 – 8 reps @ 50%
Set 2 – 6 reps @ 60%
Set 3 – 4 reps @ 70%
Set 4 – 2 reps @ 80%
Set 5 – 2 reps @ 90%
B) 3 sets for quality:
– 3-5 atlas stone ground to box (40-48” tall)
– Max effort strict dips (accumulate at least 10 reps)
– 10/side single arm DB cross body RDL
C) 3 sets:
– 1 lap banded partner sprints (AFAP)
*All out. Use black band.
A) E2MOM x 3 sets:
– 2 power snatch + 1 overhead squat @ 60-70%
+
E2MOM x 6 sets:
– 1 snatch 75-95+%
B) E2MOM x 5 sets:
– 5-4-3-2-1 push press
*Build to a heavy single rep.
C) 3 sets for quality:
– 6-8 BB good mornings @ 20X1
– 30 sec L-sit accumulation on rings/parallettes/boxes
– 30-60 sec side plank per side
A) E2MOM x 3 sets:
– 2 x clean w/ 2 sec pause at knee + clean @ 65-70%
+
E2MOM x 6 sets:
– clean @ 80-95+%
*Build to a single heavy rep.
B) Every 3 min x 4-6 sets:
– 200m run
– 5 power cleans @ 65-70%
– 7 box jump overs (24/20”)
– 9 toes to bar
A) E2MOM X 4 sets:
– 5 back squats @ 80ish%
B) EMOM x 3-4 sets:
Station 1: 15/12 cal row
Station 2: 20 double unders + 5-10 pull-ups
Station 3: 5 burpees over the barbell + 5 thrusters (135/95)
Station 4: rest
Rx+ perform 20/15 cal row, CTB pull-ups and 155/105# thrusters.
A) “Lynne”
Every 4 minutes x 5 sets:
– Max UB reps bench press (BW/.75xBW)
– Max UB reps pull-ups
*Score is total reps.
*Scale to .75xBW/.5xBW or lower if needed.
*Take 5 minutes per set if you are getting big numbers.
B) 3 sets for efficiency:
– 8/side x SA KB overhead reverse lunges (AHAP)
– 10-15 bent over reverse flys @ 2111
– 15-20 seated banded hamstring curls
A) Gymnastic warm-up
EMOM x 3 sets
Station 1 –
- Level III: 45 sec of kick up to handstand balance
- Level II: 20 HS nose and toes shoulder touches
- Level I: 2-3 wall walks (stay hollow)
Station 2 –
- Level III: max effort UB muscle ups + 1 extra rep (accumulate at least 2-3)
- Level I & II: 6 kips on rings (w/ false grip) + 3 low ring turnovers (with band or feet assist)
Station 3 –
- All levels: 45 sec double unders or DU practice
B) Every 7 minutes x 4 sets at 95-100% pace:
– 30/24 cal row
– 25 KB swings (heavy)
– 20 burpees