A) E3MOM x 5 sets

– 10 DB floor press @ 2111

– 6-8 bent over supinated BB row

– 8-12/side standing banded shoulder flys

 

B) EMOM x max effort

– Row 8/5 cal and build one calorie per minute until failure

R2M, from failed minute

– Complete 5 burpees to a 6” target and add one burpee per minute until failure

 

*Score is total completed minutes.

A) E2MOM x 8 sets

– 2 cleans + 1 jerk @ 55-90+%

 

B) 5 rounds for time:

– 200m run

– 5 power clean and jerks (135/95)

– 30 double unders

 

*RX+ bump weight to 155/105.

A) E2MOM x 5 sets
– 4 back squats @ 80-85%
*Go up on weight from last week.

B) E3MOM x 4-6 sets:
– 15/12 cal row
– 12 wallballs
– 9 toes to bar

A) E3MOM x 5 sets:
– deadlift
Set 1 – 8 reps @ 50%
Set 2 – 6 reps @ 60%
Set 3 – 4 reps @ 70%
Set 4 – 2 reps @ 80%
Set 5 – 2 reps @ 90%

B) 3 sets for quality:
– 3-5 atlas stone ground to box (40-48” tall)
– Max effort strict dips (accumulate at least 10 reps)
– 10/side single arm DB cross body RDL

C) 3 sets:
– 1 lap banded partner sprints (AFAP)
*All out. Use black band.

A) E2MOM x 3 sets:

– 2 power snatch + 1 overhead squat @ 60-70%

+

E2MOM x 6 sets:

– 1 snatch 75-95+%

 

B) E2MOM x 5 sets:

– 5-4-3-2-1 push press

*Build to a heavy single rep.

 

C) 3 sets for quality:

– 6-8 BB good mornings @ 20X1

– 30 sec L-sit accumulation on rings/parallettes/boxes

– 30-60 sec side plank per side

A) E2MOM x 3 sets:

– 2 x clean w/ 2 sec pause at knee + clean @ 65-70%

+

E2MOM x 6 sets:

– clean @ 80-95+%

*Build to a single heavy rep.

 

B) Every 3 min x 4-6 sets:

– 200m run

– 5 power cleans @ 65-70% 

– 7 box jump overs (24/20”)

– 9 toes to bar

A) E2MOM X 4 sets:
– 5 back squats @ 80ish%

B) EMOM x 3-4 sets:
Station 1: 15/12 cal row
Station 2: 20 double unders + 5-10 pull-ups
Station 3: 5 burpees over the barbell + 5 thrusters (135/95)
Station 4: rest

Rx+ perform 20/15 cal row, CTB pull-ups and 155/105# thrusters.

A) “Lynne”

Every 4 minutes x 5 sets:

– Max UB reps bench press (BW/.75xBW)

– Max UB reps pull-ups

*Score is total reps.

*Scale to .75xBW/.5xBW or lower if needed.

*Take 5 minutes per set if you are getting big numbers.

 

B) 3 sets for efficiency:

–  8/side x SA KB overhead reverse lunges (AHAP)

– 10-15 bent over reverse flys @ 2111

– 15-20 seated banded hamstring curls