A) E2MOM x 16 min (8 sets)
– 1 hang (squat) clean + 1 (squat) clean + 1 front squat
*start around 60% and build to something heavier than last week
B) 5 rounds for time:
– 5 hang power cleans (185/125, 155/105, 135/95, 115/75)
– 200m run
A) Four sets of:
– 10-12 DB neutral grip bench press @ 2111
– R30S
– 8-10 supinated grip BB bent over rows @ 2111
– R2M (concentrate on perfect tempo)
B) EMOM x 15-18 minutes
1: 3/2 muscle ups + 5 ring dips or 5 burpee pull-ups + 5 ring dips
2: 15 heavy Russian KB swings
3: 30-50 double unders
A) E3MOM x 9 min (3 sets)
– 8 back squats
(add 10/5# to last week’s 70% if you legitimately completed all 3 sets)
B) For reps:
– Tabata row for calories (8 sets)
– Rest 60 seconds
– Tabata wall balls (8 sets)
– Rest 60 seconds
– Tabata burpees (8 sets)
*Take lowest rep number from each tabata and add them up.
C) 3 rounds for efficiency:
– 20 perfect hollow rocks or hollow hold x 20 sec
– R60S
– BB good mornings x 8-10 reps @ 2111
(perfect positioning & hamstring activation)
– R60S
A) E2MOM x 10 min (5 sets):
3 push press + 2 push jerk + 1 split jerk
*Start at 65% push press and work up to a heavy set.
B) Every 5 minutes x 15-20 minutes (3-4 sets):
– Run 400m
– 5-10 strict supinated pull-ups
– 5-10 strict handstand push-ups
– 10 box jump overs (24/20”)
*Sub HSPUs with A) box B) L-seated DB press
A) E2MOM x 16 min (8 sets)
– 1 hang (squat) clean + 1 (squat) clean + 2 front squats
*start around 60%
B) EMOM x 12 minutes (6 sets)
E: Row 15/12,12/9 calories
O: 4 x power clean and jerks @ 65-70%
A) E2MOM x 8 min (4 sets)
– 3 position snatch (high hang + hang + ground) @ 50-75%
Followed by (starting at minute 6)…
EMOM x 6 min (6 sets)
– 1 snatch
*Build from 75% to something heavy. Stop when mechanics start to break down.
B) 4 sets not for time:
– 2 deadlifts to knee cap + 1 deadlift @ 80% (add 5% to last week’s weight)
*Pause 2 sec at knee and 2 sec on ground.
– L-sit accumulate 20-30 seconds (or 10 single leg lifts/ leg)
– 5 freestanding handstand kick ups trying for max hold
OR 30-60 sec “nose and toes” handstand hold (longer than last week)
– 3 skin the cats slow and controlled
D) Want more? Optional conditioning:
– 500m row x 3-4 sets @ 90%
R2M, keep exact same pace
RX
Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 40/30 calorie row
Station 2 – 50 double unders + 20 KB swings (70/53)
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)
Scaled
Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 30/22 calorie row
Station 2 – 30 double unders or 90 singles + 20 KB swings (53/35, 44/25)
Station 3 – Run 400 Meters
Station 4 – 15 toes to bar + 15 push presses (95/65, 75/55)
A) E3MOM x 9 min (3 sets)
– 8 back squats @ 70%
B) 4 rounds for time of:
– 40 Double-Unders
– 20 Wall Ball Shots (20/14 lbs)
– 10 Pull-Ups
RX+: CTB pull-ups
C) 3 sets:
– 20 BB hip extensions @ 20X1
– 20 reverse snow angels with 2.5/hand
