E2M x 4-6 sets
1: 24/18 cal row
2: 2 rounds
- 5 pull-ups
- 10 push-ups
- 15 air squats
3: 6/side hang DB clean & jerk (50/35) + 12 goblet squats + 6 burpees over the DB
A) E3MOM x 5 sets:
– 8 Romanian deadlifts @ 65-75%
– 8/side seated DB press w/ KB front rack hold
B) 3 sets for quality:
– 8/side front foot elevated split squats
– 20 sec accumulated L-hang
– 30 sec sandbag front loaded march
C) 3 sets for quality:
– 5 DB/BB curls @ 5050 tempo
– 20 banded tricep push-downs
A) EMOM x 5-6 sets
1: 12/9 cal row
2: 4-8 burpee box jump overs (24/20”)
3: 6-10 strict pull-ups
4: 10-12 front rack alternating reverse lunges (115/75)
5: 4-8 strict handstand push-ups
B) 3 sets for quality:
– 20 alternating elevated psoas marches
– 8-10 ab wheel roll-outs
A) E2MOM x 8 sets – split jerk
Sets 1-4: 3 reps @ 60-70%
Sets 5-6: 2 reps @ 70-80%
Sets 7-8: 1 rep @ 80-85+%
B) Every 5 minutes x 4-5 sets:
– 250m row
– 15 RKB swings (53/35)
– 12 push press (95/65)
– 9 burpees
*RX+ use 70/44 and 115/75.
*To scale take reps down to 12-9-6.
A) E2.5M x 5 sets:
– 1 pause front squat + 3 front squats
*Stay between 65-85%
B) For time:
– 21 deadlifts (205/145)
– 21 HR push-ups
– 400m run
– 15 deadlifts
– 15 HR push-ups
– 400m run
– 9 deadlifts
– 9 HR push-ups
– 400m run
A) E3MOM x 4 sets:
– 8/side single arm DB bench press w/ pause
– 8 bent over BB rows w/ pause
B) 10 min AMRAP:
– 30 double unders
– 15 toes to bar
– 10 power cleans (135/95)
*RX+ use 155/105.
C) 3 sets for quality:
– 10-12 bent over DB reverse laterals
– 15-20 hollow rocks
A) E2MOM x 8 sets:
– 1 power clean + 1 hang squat clean
*Build to a tough set.
B) 3 sets:
– 8/side double KB front rack rear foot elevated split squats
– 16 alternating DB strict presses
– 8/side bent over DB row
C) 3 sets:
– 10-12 BB/DB skullcrushers
– 10-12 seated DB curls
– 10-12 DB lateral raises
A) E2.5M x 5 sets – deadlift
– 4 deadlifts @ 75-80%
B) E6M x 4 sets
– 500/400m row
– 20 alternating DB snatch (50/35ish)
– 20/15 perfect push-ups
*Goal is to increase pace each set.
