A) Every 3 minutes, for 15 minutes (5 sets) of:
– Bench Press x 5-4-3-2-2 (building per set)
– Weighted supinated pull-ups (no kip) x 5-4-3-2-2
OR pull-up negatives (3 sec down) x 3-5
B) 3 rounds for time of:
– 20/15 cal row
– 15 toes to bar
– 10 shoulder to overhead (135/95, 115/75, 95/55)
Rest until the clock hits 15 minutes then…
3 rounds for time of:
– 200 m run
– 15 KB swings (70/53)
– 10 box jump overs (24/20”)
A) E3MOM x 9 min (3 sets)
– 8 front squats @ 70%
(add 3-5% to last week’s 70% if you legitimately completed all 3 sets)
B) Against a 2-minute running clock, perform the following:
– Row 300/250 meters
– Max reps of thrusters (95/65) in remaining time:
Rest 2 minutes between sets, and complete a total of 4 sets. Score is total number of thrusters.
C) 2 sets for efficiency:
– 10 TGUP sit-ups/side (heavy but controlled)
– 15-20 supine medball hamstring curls
A) Build to 90% of 1RM power clean
+
Every 30 seconds x 8 minutes (16 sets)
– 1 power clean @ 85-90%
*Slightly heavier than last week. Try for all at 90% if able.
B) 3 sets…
6 minute running clock:
– Run 800m
– AMRAP ring muscle ups OR
bar muscle ups OR
burpee + CTB pull-ups in remaining time
*Rest 3 minutes.
A) Every 2.5 minutes:
– strict overhead press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 3 reps @ 85-90%
Set 6 – 10 reps @ 65-70+%
*Try and maintain same weight for sets 4-6. Go slightly heavier than last week on sets 4-7 if able.
B) 3 rounds for efficiency:
– 50ft. overhead barbell “yoke” carry (watch video)
– 10-20 second hanging L-hold
– 20 alternating front rack box step ups (knee height – build in weight if able)
*Goal weight on carry is between 1RM snatch and 1RM clean & jerk weight.
A) Every 3 minutes, for 15 minutes (5 sets) of:
– Bench Press x 2-3 reps @ 20X1 (heavier than last week)
– 3-5 x weighted supinated pull-ups (no kip) OR pull-up negatives (3 sec down)
B) Every 6 minutes for 24 min (4 sets)
– Run 400m
– AMRAP until clock reaches 4 minutes:
– R2M
*Start back where you leave off on the AMRAP. Score is number of rounds completed at the end.
C) 1 rounds for mobility:
– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)
– 60 sec door frame stretch
– 60 sec/side pec smash with lacrosse ball
A) Deadlift
– Build to a heavy TnG 5 reps in 12 min
*A “heavy” set is established right before form starts to break down.
B) Every 2 min x 18-24 min (5-6 sets of each)
1: 8 deadlifts @ 70-75% of A
2: 30-50 double unders + 10 toes to bar
New Squat Cycle!
A) E3MOM x 9 min (3 sets)
– 8 front squats @ 70%
B) E3MOM x 12-15 minutes (4-5 sets)
– 15/12 cal row
– 10 double DB/KB thrusters (55/35, 45/25, 35/15)
C) 3 rounds for efficiency:
– 10 heavy TGUP sit-ups (5R/5L)
– 6-8 supinated bent over BB row
A) Build to 85% of 1RM power clean
+
Every 30 seconds x 6 minutes (12 sets)
– 1 power clean @ 85-90%
B) 20 minute AMRAP (80% intensity, constant pace)
– 400m run
– 6 muscle ups OR 12 burpee pull-ups
– 12 power clean + jerk (155/105, 135/95, 115/75, 95/65)
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