A) 2 times through:

6 min @ 80-90%

– 500/400m row

– in remaining time:

  • 4 toes to bar
  • 6 box jumps
  • 8 push-ups

R3M

6 min @ 80-90%

– 400m run

– in remaining time:

  • 4 CTB pull-ups
  • 6 RKB swings (70/44)
  • 8 jumping lunges

R3M

 

B) 3 sets for quality:

– 10/ side hip extensions w/ pause at top

– 15 sec/ side 90 degree leg hold

– 10 banded pull-aparts

 

reserve a class

A) E2M x 3 sets:

– 3 position clean @ 55-65%

(high hang, hang, floor)

+

E2MOM x 3 sets:

– 2 position clean @ 70-80%

(hang, floor)

+

E2MOM x 4 sets

– 1 clean @ 85+%

(floor)

*Both should be received in a squat position.

 

B) E3MOM x 3 sets:

– 10 deadlifts

– 10 strict dips

*Go heavier on deadlifts than last week. .

*Scale dips down with bands or up with added weight.

 

C) 30/30 row or assault bike x 8-12 sets

– 30 sec at 90% pace

– 30 sec rest (easy spin for AB)

*Keep at same pace for all sets.

 

A) E4M x 3 sets:

– 10 back squats

*These should be heavier than your sets of 10 from last week.

 

B) Every 2 minutes x 4-5 sets:

Station 1: 32/24, 26/18, or 20/15 cal row

Station 2: 20 wallballs + 10 burpees

*Scale reps as needed to keep intensity up.

A) E4MOM x 3 sets:

– 10 bench press

– 10/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 sets for quality:

– 1 lap sled drag (heavy and fast) – forward down and back

– 1 lap/arm contralateral carry

– 30-45 sec accumulated L-sits

 

C) 3 sets for quality:

– 10 bicep curls

– 10 tricep extensions

 

A) 8 min @80-90%

– 1000/800m row

– in remaining time AMRAP:

  • 5 toes to bar
  • 10 prisoner lungs

R4M

8 min @80-90%

– 800m run

– in remaining time AMRAP:

  • 5 strict pull-ups
  • 10 box jumps – step down

R4M

8 min AMRAP @80-90%

– Pick 1000/800m row or 800m run

  • 5 strict handstand push-ups
  • 10 RKB swings

 

B) 3 sets for quality:

– 8 BB good mornings @ 30X1

– 16/side glute wall slides

– 8/side red band resisted knee drives

A) E2MOM x 3 sets:
– 3 high hang cleans @ 55-65%
+
E2MOM x 3 sets:
– 2 hang cleans @ 70-80%
+
E2MOM x 3 sets
– 1 clean @ 85+%
*Both should be received in a squat position.

B) E4MOM x 3 sets:
– 10 deadlifts
– 10 strict dips
*Pick a weight that’s tough for all sets on deadlifts.
*Scale dips down with bands or up with added weight.

C) 30/30 row or assault bike x 8-12 sets
– 30 sec at 90% pace
– 30 sec rest (easy spin for AB)
*Keep at same pace for all sets.

A) EMOM x 10 sets:

– 1 x split jerk @ 65-95%

*First 3 sets use a pause on the catch.

 

B) E3MOM x 4-7 sets:

– 200m run

– 10 shoulder to overhead (115/75)

– 15 RKB swings (70/44)

A) E5M x 3 sets:

– 10 back squats @ 20X1 tempo

*These should be heavier than your sets of 15 from last week.

 

B) E2MOM x 5-8 sets @ 95%

– 12/9 cal row

– 10 wallballs (20/14)

– 4-8 burpees

*Pick a rep number based on ability and stick to it.

*Complete at least 5 sets even if you have to rest a set.