E2MOM x 3-4 sets
Station 1: 30/24 cal row
Station 2: 50 double under + 10 double DB ground to shoulder (50/35)
Station 3: 200m run
Station 4: 10 CTB pull-ups + 10 burpees
A) E4MOM x 5 sets:
– 3-5 bench press @ 20X1
– 6-8 bent over supinated BB rows @ 20X1
– 8-10 DB Romanian deadlifts @ 20X1
*BP should be heavier than last week.
B) 3 sets for quality:
– 6-8/side DB single arm L-seated Arnold press w/ KB front rack hold / side @ 2111
– 10-12 landmine single leg Romanian deadlift
– 6-8/side single arm ring rows
– reverse sled drag (super heavy)
A) AMRAP in 8 minutes of:
– row 350/250 meters
– 10 alternating front-rack reverse lunges (135/95, 115/75, 95/65)
Rest 4 minutes, and then…
AMRAP in 8 minutes of:
– 5 strict supinated-grip pull-ups
– 10 box jump-overs
Rest 4 minutes, and then…
AMRAP in 8 minutes of:
– 200m run
– 12 push-ups
B) 2-3 sets for quality
– 10 hollow rocks
– 10 V-ups
– 10 lemon squeezes
– 10 hollow rocks
*Rest as needed.
A) E2MOM x 9 sets:
Sets 1-3: 3 power clean + 3 push jerk @ 55-60%
Sets 4-6: 2 power clean + 2 push jerk @ 65-70%
Sets 7-9: 1 power clean + 1 push jerk @ 75-80%
*Use weights slightly heavier than last week.
B) 2 rounds for time:
– 800m run
– 15 shoulder to overhead (155/105, 135/95, 115/75, 95/65)
A) Every 90 seconds x 8 sets
– 2 front squats
*Start at heaviest 3 reps from last week and build if able.
B) EMOM x 12-18 min (4-6 sets)
1: 10-15 wallballs (20/14)
2: 6-8 CTB pull-ups + 30 double unders
3: 5 DB burpee box step overs (24/20” w/ 50/35)
A) E4MOM x 5 sets:
– 4-6 bench press @ 20X1
– 6-8 wide grip pull-ups @ 20X1
– 8-10 DB Romanian deadlifts @ 20X1
*BP should be heavier than last week.
*Use bands on pull-ups to get at least 6 UB reps if needed.
B) 3 sets for quality:
– bent over BB Row x 15 reps
R30S
– DB skull crusher x 15 reps
R30S
– DB hammer curl x 15 reps
Rest 2-3 minutes
C) E3MOM x 3 sets:
– box push down and back AFAP
At 80-90% pace…
30 min AMRAP:
– 1000m row
– 20 toes to bar
– 30 box jump overs (24/20”)
– 800m run
– 20 alternating DB snatches (50/35)
– 30 burpees
*This is what we have been building up to. Find a pace that you can stay constant with. Break up movements as needed.
A) Every 4 minutes for quality x 16 min (4 sets):
– 12-16 alternating single arm DB presses (6-8/side)
– 12-16 alternating single arm DB bent over rows (6-8/side)
– 20 KB Russian twist
B) E2MOM x 12-16 min (6-8 sets):
90 sec to…
– Row 20/15 (scale to 15/12 if you are a bit slower on the row)
– max effort ring dips in remaining time
*scale to 15/12 if you are a bit slower on the row
