A) E4MOM x 4 sets:
– Back Squat x 10 @ 70-75%
*Complete squats at a little heavier than last week’s weight.
B) EMOM x 10-15 minutes
– 30 double unders
– 3 deadlifts
*Deadlifts should be around 65% of 1RM.
*If needed, scale DUs to 10-20 reps or singles.
*Goal is to complete work within 40 seconds.
A) Every 3 minutes x 5 sets:
– 5 front squats @ last week’s heaviest set +5%
*RPE on squats should be an 8
B) 3 sets for quality:
– 20 DB walking lunges
– 12-15 ring dips*
– 12-15 supine DB hamstring
– 12-15 strict pull-ups*
*Use a band to go full range of motion and make sets as unbroken as possible.
A) Every 3 minutes x 4 sets:
– 8 overhead presses @ RPE 6.5
– 8 Romanian deadlifts @ 65-70%
*Presses should be at same weight or slightly less than last week.
* RDLs should be at same weight as last week.
B) For time:
– 800m run
– 50 alternating DB snatches (50/35)
– 50/40 HR push-ups
– 1000/800m row
A) 2 total sets of…
3 min AMRAP:
– 2 sandbag cleans
– 4 sangbag lunges
– 6 HR push-ups
R1.5M
3 min AMRAP:
– 250/200m row, then in remaining time…
R1.5M
3 min AMRAP:
– 2 DB devil presses (35/25)
– 4 DB squats
– 6 pull-ups
R1.5M
3 min AMRAP:
– 200m run, then in remaining time…
R6M
B) 3 sets for quality:
– 10/side DB weighted hip extensions
– 10/side bent over DB rows
– 30 crunches
A) E2MOM x 9 sets:
– Sets 1-3: 3 position snatch (high, hang, floor)
– Sets 4-6: 2 position snatch (hang, floor)
– Sets 7-9: 1 snatch
*Build up to a tough but crisp weight.
B) 4 rounds for time:
– 400m run
– 8 hang power snatches (95/65, 75/55, 65/45)
RX+ use 115/75.
A) E4MOM x 4 sets
– Back Squat x 10 @ 70-75%
*Complete at last week’s weight.
B) E4MOM x 4-6 sets:
– 15/12 cal row
– 12 KB swings
– 9 burpees
– 6 pull-ups
RX+ complete 6 CTB pull-ups or 3 muscle-ups.
A) Every 4 minutes x 4 sets:
– 6 front squats @ last week’s heaviest set +5%
– 10-12 DB bench press @ 30X1 tempo
*RPE on squats should be an 8
B) 3 sets for quality
– 12-15 BB hip extensions
– 12-15 DB skullcrushers
– 12-15 slide hamstring curls
– 12-15 wall support DB bicep curls
A) Every 3 minutes x 5 sets:
– 6 overhead presses
– 6 Romanian deadlifts @ 70-75%
– 10 DB upright rows
B) 3 rounds for time:
– 500/400m row
– 400m run
– 8 DB devil presses
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