A) Every 10 minutes x 3 sets
RX:
– 400m run
– 10 burpee box jump-overs (24″/20″)
– 15 toes to bar
– 20 wall ball shots
– 30/20 cal row
Scaled:
– 200m run
– 10 burpee box jump-overs (24″/20″)
– 15 toes to bar
– 20 wall ball shots
– 20/15 cal row
*Mix and match to your ability level.
B) 3 sets:
– 20-30 sec bird dog / side
– 20 elevated psoas march
A) E3MOM x 4 sets:
– 5 strict overhead seated press @ 2111
– max effort ring dips @ 2111
– 10 medball hamstring curls @ 2111
B) 6 min AMRAP@ 80-90% pace:
– 8 DB snatch (50/35) – alternating
– 8 ambat sit-ups
– 8 prisoner lunges
R2M x 3 sets
*Goal is to match scores on all three AMRAPs. Start over each set.
A) E3MOM x 3 sets:
– 6 TnG power clean + push jerk
*Use your heaviest weight from last week and stay or build.
*Work on connecting reps efficiently.
B) EMOM x 4-6 sets:
1: 12/9 cal row
2: 20 double unders + 5 shoulder to overhead
3: 8 pull-ups
RX+: 15/12 cal row, 185/125, 3-5/1-3 muscle ups
RX: 155/105, CTB pull-ups or
Scaled I: 135/95
Scaled II: 115/75, 60 single unders
Scaled III: 95/65, 40 single unders
A) E3MOM x 5 sets:
– 4 pause front squat @ 32X1
*start at last week’s heaviest set.
B) 3 sets:
– sled drag down and back (heavy, regular walking pace)
– farmers carry down and back (heavy, walking pace)
C) 3 sets for quality
– 15 DB skull crushers
– 15 DB tate presses
– 15 DB floor presses
*Rest as needed.
*Use a weight that is tough but you can stay UB for all 30 reps.
A) Every 10 minutes x 3 sets
RX:
– 30/20 calorie row
– 20 wall ball shots
– 15 pull-ups
– 10 burpee box jump-overs (24″/20″)
– 200m run
Scaled:
– 20/15 calorie row
– 20 wall ball shots
– 15 pull-ups
– 10 burpee box step-ups (24″/20″)
– 200m run
B) 3 sets:
– 10-15 sec straight leg 90 degree hold (each leg)
– 10 supermans with 2 second hold at top
– 10 lemon squeezes
A) E3MOM x 4 sets:
– 5 strict overhead press @ 2111
– 6-8 single arm DB bent over row / side @ 2111
– 10 medball hamstring curls @ 2111
B) 8 min AMRAP@ 80-90% pace:
– 10 RKB swings (70/53, 53/35)
– 10 prisoner reverse lunges
– 30 double unders
R3M
8 min AMRAP:
– 10 RKB swings
– 10 prisoner reverse lunges
– 30 double unders
*Goal is to match output on second AMRAP.
C) 3 sets for quality:
– 15 supine banded pull-aparts
– 20 elevated banded psoas march
*Rest as needed
A) E3MOM x 3 sets:
– 8 TnG power clean + push jerk
*Start at 135/95, 115/75, 95/65, or 75/45 and build each set if able.
*Work on connecting reps efficiently.
B) E3MOM x 4-6 sets @ 80-90% pace:
– 200m run
– 10 deadlifts (225/155, 185/125, 155/105, 135/95)
– 8 box jump overs (24/20”)
– 6 toes to bar
RX+: perform 2-4 bar muscle ups (depending on ability) instead of T2B.
A) E2M x 5 sets:
– back squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
+
E3M x 1-2 sets:
Set 6 – 1 rep @ 95+%
Set 7 – 1 rep @ 95+%
*Test if feeling it. If not then complete 95% and stop.
B) EDCF Capacity Test 1.3
For max reps and calories:
– 4 minutes row for calories
Rest 60 seconds
– 3 minutes of strict supinated pull-ups
Rest 60 seconds
– 2 minutes of back squat (BW/.75BW)
Rest 60 seconds
– 1 minute of burpees to target (about 6 inches)
*Scale BW back squat by doing 75% or 50% bodyweight.
*You should have a grand total at the end.
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