A) E2MOM x 5 sets
– 3 back squats @ 85-85+%
*Go up on weight from last week.
B) E5MOM x 3-4 sets:
– 400m run
– 20 wallballs (20/14)
– 15 toes to bar
A) E3MOM x 5 sets:
– Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1-2 reps @ 95%
B) 3 sets for quality:
– 10 steps per side KB contralateral lunge
– 30-60 sec feet elevated FLR on rings
– 10-15 dual DB hammer curls
– 6-8 alternating sides strict toes to bar
*Try and use same weight on both KBs for contralateral lunge.
A) Gymnastic warm-up
EMOM x 3 sets
Station 1 –
- Level III: 30-50ft handstand walk
- Level II: 20 HS nose and toes shoulder touches
- Level I: 2-3 wall walks (stay hollow)
Station 2 –
- Level III: Max effort muscle up + 2 dips in 45 sec
- LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
- Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips
Station 3 –
- All levels: 45 sec double unders or DU practice
B) Every 8 minutes x 3 sets at 80-90% pace:
– 800m run
– 30 RKB swings (70/53)
*Keep times as similar as possible.
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
