A) E3MOM x 6 sets – bench press
Set 1: 5 @ RPE 10
Sets 2-6: 5 @ 82%
Alternate stations after each set (3 each)
Station 1: 10 L-seated band rows
Stations 2: 5 weighted pull-ups or 2-3 negative pull-ups
B) 3 sets for quality:
– 30 seconds front loaded march
– bent over hand over hand sled pull
C) 3 sets for quality:
– 20 front rack KB weighted walking lunges AHAP
– 12-15 overhead BB extensions
A) E2MOM x 8 sets:
– 1 hang clean + 1 power clean + 2 front squats
B) 3 rounds for time:
– 400m run
– 8 front squats
– 12 ring dips
*Barbell comes from the floor. Use approximately 75% of 1RM front squat weight.
*RX+ perform 4 ring muscle ups instead of dips.
C) 3 sets:
– waiters carry down and back (1 length/arm)
– 30 sec/side side plank
A) E3MOM x 6 sets – deadlift
Set 1: 4 @ 84-88%
Sets 2-6: 4 @ 90% of set 1
B) 10 min AMRAP:
– 30 double unders
– 10 alternating DB snatches (50/35ish)
– 4 overhead DB reverse lunges (2/arm)
C) 3 sets for quality:
– 8-12 slide hamstring curls
– AMRAP close grip push-ups (-1)
A) At 0:00
3 rounds for time:
– 20/15 cal row
– 16 wall balls
– 12 toes to bar
At 10:00
– Run 800m
– in remaining time until 18:00 perform burpee box jump overs (24/20”)
At 20:00
3 rounds for time:
– 20/15 cal row
– 16 KB swings (53/35)
– 12 lemon squeezes
B) 3 sets for quality:
– 1 length / arm suitcase carry (slow)
– 10/side banded twists @ 2111
– 30 sec flutter kick
A) EMOM x 10 sets:
– 1 push press
*Start at weight for last week’s toughest set of 2.
B) Three sets for max reps of:
– 60 seconds of DB box step overs (55/35, 20/16″)
– 60 seconds of strict handstand push-ups
– 60 seconds of HR push-ups
– 60 seconds of strict pull-ups
Rest 60 seconds
C) 3 sets for quality:
– 8-10 bent over BB rows
– 12-15 banded face pulls
– 6/let single leg elevated glute bridge w/ 5 sec pause (on bench)
A) E3MOM x 6 sets
– 5 back squats @ last week’s top set weight (RPE 8)
B) 5 sets:
– heavy sled drag down and back (heavy)
– hill sprint (half, ¾, full pace x 3)
C) 3 sets:
– 6-8 strict toes to bar
– 12-15 DB/BB curls
– 8-12/side DB tricep kickbacks
A) E3MOM x 6 sets:
– 5 bench press @ RPE 7
– After every set alternate:
B) E3MOM x 4-6 sets:
– 200m run
– 12 SA DB hang power clean + push press (6/side w/ 50/35)
– 30 double unders
*Goal is to increase speed every set.
A) E3MOM x 5 sets
– 5 hang power cleans
*New cycle. Build to a tough yet fluid set.
B) 2 rounds:
– 500/400m row
– 15 KB swings
– 12/9 HR push up
R5M, repeat
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