A) E2M x 8 sets:

– 2 front squats

*Heavier than last week’s 3s. These should be around 88-92%

 

B) 3 rounds for time:

– 400m run

– 10 double KB/DB front squats (55/35, 44/25, 35/18, 25/13, 18/9)

– 15 toes to bar

reserve a class

A) E2MOM x 5 sets:

– 2 x (clean & jerk) @ 65-75%

*Complete two full reps each set. Not TnG.

+

E2MOM x 5 sets:

– 1 x clean & jerk @ 80-95+%

 

B) Every 2.5 min x 4-6 sets:

– 12/9 cal row

– 6 deadlifts (135/95, 115/75, 95/65, 75/55)

– 5 hang power cleans

– 4 shoulder to overhead

 

RX+ perform 15/12 cal and use 155/105.

A) E3M x 5 sets:

– 5 deadlifts

– 5-15 perfect push-ups

*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– farmers carry down and back (heavy but UB)

– 30-60 sec floor or ring FLR

– reverse sled drag down and back (heavy but steady)

– 5 seated box jumps

 

A) Every 90 sec x 10 sets:

– 1 squat clean

*Start around 60% and build to a heavy set

 

B) 5 sets:

– 500m row @ 90%

– R2M

 

*Goal is to finish at same exact time each set.

 

C) 3 sets:

– 8/side bent over DB/KB row

– 8/side rear foot elevated split squat

 

A) 10 min AMRAP @ 80-90%

– 250/200m row or 500/400m AB

– 7 toes to bar

– 14 wallballs

R5M

10 min AMRAP @ 80-90%

– 200m run

– 10 alternating DB snatch (55/35)

– 30 double unders

 

*Goal is topace and have a steady state effort for both sets.

 

B) 3 sets for quality:

– 15 banded hamstring curls w/ pause

– 8/side DB powell raises

 

A) E90S x 8 sets

– power clean + split jerk

Sets 1-3: 3 @ 65-75% w/ pause

Sets 4-5: 2 @ 80-90%

Sets 6-8: 1 @ 90+%

 

B) 4 rounds for time:

– 400m run

– 8 power clean + push jerk (135/95, 115/75, 95/65, 75/55)

*Weight should be kept light enough so that at least your first set is UB.

A) E3M x 5 sets:

– 6 deadlifts

– 5-15 strict handstand push-ups

*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– 45-60 sec earthquake bar hold

– 8/side weighted box step-ups

– 10 tough ring dips (banded or weighted)

– 10 supinated DB curls

A) Every 2 minutes x 8 sets:

– 2 TnG squat cleans

*Work on efficient barbell cycling building heavier than last week’s 3s.

 

B) Every 4 min x 4-5 sets

– 250/200m row

– 15 wallballs (20/14)

– 7 power cleans (135/95)