A) E2M x 8 sets:
– 1 deadlift
– Switch between:
5-10 ring/box dips
10 DB bicep curls
*deadlifts should start at last weeks heaviest set of 2 and buld to about 95%.
B) 3 sets for quality:
– 8/side BB step-ups (knee height)
– 10/side single arm DB bench press
– 20 seated banded hamstring curls
C) 3 sets for quality:
– 10 bent over BB rows
– 20 banded tricep push downs
A) Every 2.5 minutes
– back squat
Set 1: 5 @ 60%
Set 2: 5 @ 70%
Set 3: 3 @ 77.5%
Sets 4-6: 2 @ 82.5%
B) 3 rounds for time:
– 400m run
– 12 double DB front squats (53/35, 44/25, 35/18, 26/13)
– 24/18 HR push-ups
– 48 double unders
*RX+ use 70/44s.
A) E2MOM x 5 sets
– strict overhead press
*build each set
B) 12 min running clock:
– 1500/1200m row
AMRAP in remaining time…
– 12 push press (95/65)
– 12 toes to bar
RX+ use 115/75.
A) Every 3 minutes x 5 sets:
– 5 TnG squat cleans
*Work on proper BB cycling starting at 60% and building
B) 5 rounds for time:
– 20 KB swings (53/35)
– 10 burpee box jump overs (24/20)
*15 min cap.
C) 3 sets for quality:
– 10 DB Romanian deadlifts
– 10 bent over reverse flys w/ pause (no swing)
Monday 10/22
A) Every 2.5 minutes
– back squat
Set 1: 5 @ 55%
Set 2: 5 @ 65%
Set 3: 3 @ 75%
Sets 4-6: 2 @ 80%
B) Every 3 minutes x 4-6 sets:
– 200m run
– 8 DB front rack walking lunges (50/35s)
– 4-8 pull-ups
– 30 double unders
C) 2-3 sets:
– 10 V-ups
– 20 hollow rocks
– 30 flutter kicks
A) E2M x 8 sets:
– 2 deadlifts
– 5-10 ring/box dips
*deadlifts should start at last weeks heaviest set of 3 and buld to about 90%.
B) 3 sets for quality:
– heavy sled drag down and back
– 6-8 strict toes to bar
– 20 DB walking lunges
– 10/side half kneeling landmine presses
A) EMOM x 5 sets
– 1 snatch @ 55-75%
+
E2MOM x 5 sets
– 1 snatch @ 80+%
B) Every 6 minutes x 3-4 sets:
– 500/400m row
– 18 DB snatches
– 15 sandbag squats
– 12 burpees over the bag
A) Every 90 seconds x 10 sets:
– 1 bench press @ 85-95%
– 1 weighted pull-up or 1-2 negative pull-ups
B) 3 rounds for time:
– 400m run
– 20/15 hand release push-ups
– 15 box jump overs
C) 3 sets for quality:
– 16 banded pull-aparts
– 16 DB hammer curls
– 16 banded psoas marches
Get Started
