A) EMOM x 10 min
E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able
O: 6-8 ring dips
B) EMOM x 12 min
E: bench press 3-4 @ 75% (heavier than 5/7)
O: 6-10 T2B
C) 1K row time trial
*On row – work at rate right at or just above 90% 500m pace.
WOD
A) Front squat – build to something heavy in 10 min, NOT a 1RM
B1) DB rear elevated split squat 8 reps/leg @ 20X1; R60S
B2) Supinated ring row 8-10 @ 2111; R60S x 4 sets
C1) Single-Arm Dumbbell Row x 8 reps/side @ 2111; R60S
C2) Face-Up Chinese Planks x 45-60 seconds (accumulated); R60S x 3 sets
A) EMOM x 6 min
– 5 TnG power cleans (155/105, 115/75, 95/55)
+
Every 6 minutes, for 24 minutes (4 sets), for times:
– Run 400 Meters
– 6 alt. DB snatch (50-75/20-45) – 3/arm
– 6 burpee over the box jumps (24/20”)
A) Build to a 2 rep max Push Press in 10 min
B) Weighted/negative pull-ups 1.1.1; R10S/2M x 4 sets
+
5 rounds for time:
– 5 shoulder to overhead (155/105)
– 10 parallel to bar burpees
A) Back squat – build to something heavy in 10 min, NOT a 1RM
+
EMOM x 15 minutes:
Minute 1: 10 Kettlebell Swings + 6 Goblet Squats (53/35)
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6-8 T2B
+
3 sets of 20 partner medball toss sit-ups; rest as needed
MASTERS:
A) EMOM x 10 min
E: 8 DB bench press
O: 12 heavy RKB swings
B) EMOM x 10 min
O: 5-7 burpees
E: Farmer’s carry 2x around platform
C) EMOM x 10 min
O: 8 DB snatch
E: Row 30 sec @ 90%
9 & 10 AM:
A) Every 6 minutes x 4-5 sets, tough effort:
– 400 m run
– 6 deadlifts (155/105, 135/95, 115/75, 95/55)
– 5 hang power cleans
– 4 shoulder to overhead
*Should all be UB if possible.
A1) DB rear elevated split squat 8 reps/leg @ 20X1; R30Sbtwn/30Safter
A2) Pendlay row 4-6 (tough); R30S
A3) 1 min max DUs/ 1 min DU practice; R90S x 3 sets
+
Three sets for max reps of:
– 60 seconds of Wall Ball Shots (20/14 lbs)
– 60 seconds of Push Press (75/55 lbs)
– 60 seconds of Kettlebell Swings (53/35)
– 60 seconds of Rowing for Calories
– Rest 60 seconds
*Take total of each round. Add three totals to have grand total.
A) EMOM x 14 min
E: bench press 3-4 @ 70%
O: Romanian deadlift 5 reps (tough)
B) EMOM x 10 min
E: 1-3 MU or 4-8 CTB pull-ups
O: Power clean TnG cluster 2. 2 @ 65%
C) DB hip thrust 15-20 x 3 sets @ 20X1; R90S