A) E2MOM x 8 sets:

– power snatch + hang power snatch

*Build up to a tough but crisp weight

 

B) EMOM x 4-6 sets

1: 250/200m or 200/160m row

2: 10 shoulder to overhead (115/75)

3: 6 burpees + 30 double unders

4: rest

 

RX+ use 135/95 and 50 double unders

A) E3MOM x 6 sets

Back Squat

Set 1: [email protected]%

Set 2: [email protected]%

Set 3: [email protected]%

Set 4-6: [email protected]%

 

B) For time:

– 800m run

– 30 deadlifts 225/155, 185/125, 155/105

– 800m run

– 30 front squats 135/95, 115/75, 95/65

 

*Weight change happens after deadlifts

A) Every 2.5 minutes x 8 sets:

– 2 deadlifts @ 85+%

– 2 bench press @ 85+%

 

B) 3 sets for quality:

– 20 alternating DB weighted step-ups

– 8 weighted or 4 negative pull-ups

– 10-15 DB or BB skullcrushers

– DB 21 gun salute

 

A) Every 5 minutes x 3 sets:

– 10 front squats @ last week’s heaviest set

– 10 seated BB presses

*RPE on squats should be 8-9

 

B) 4-5 sets, against a 2 minute running clock complete:

– 24/18 cal row

– max effort devil presses (35/25)

R2M

 

C) 3 sets for quality:

– 20 band face pulls

– 10/arm bent over rows

 

A) 8 min AMRAP @ 80-90%

– 8 KB swings (53/35)

– 8 goblet hold reverse lunges

– 8 sit-ups

R4M

8 min AMRAP @ 80-90%

– 8 pull-ups

– 8 box jumps w/ step down (24/20”)

– 8 HR push-ups

R4M

8 min AMRAP @ 80-90%

– 8 alternating DB snatches (50/35)

– 8 wallballs (20/14)

– 8 burpees

 

B) 3 sets for quality:

– 10 BB hip thrusts

– 20 plate Russian twists

– 30 second plank (squeeze butts and guts)

A) Every 60 seconds x 12 sets

– power clean + push jerk

 

B) Every 5 minutes x 4-5 sets:

– 500m row

– 10 shoulder to overhead (135/95)

– 30 double unders

RX+ use 155/105 and complete 50 double unders.

 

Masters

A) Every 60 seconds x 12 sets (6 each)

Station 1: 6 deadlifts (building per set)

Station 2: 6 strict pull-ups (make them tough)

 

B) Every 5 minutes x 4-5 sets:

– 400m row

– 10 DB push press

– 30 single unders (15 jumping jacks or 6 cal AB)

A) E3MOM x 5 sets

Back Squat

Set 1: 5@70%

Set 2: 3@80%

Set 3: 1@85%

Set 4: 10@70%

Set 5: 10@70%

 

B) E3MOM x 4-6 sets

– 200m run

– 8 TnG deadlifts

– 4-8 toes to bar

– 8 burpees over the barbell

*pick a weight for deadlifts that is tough yet can still be done with perfect form.

A) Every 2.5 minutes x 6 sets:

– 3 deadlifts @ 80-85%

– 3 bench press @ 80-85%

 

B) 3 sets for quality:

– 20 alternating weighted walking lunges

– 10/side bent over DB rows

 

C) 3 sets:

– hand over hand vertical sled pull x 1 length

– 20 tricep band push downs

– 10 DB delt triad (front, lateral, military)