A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:
– Run 800 Meters
– 21 Kettlebell Swings (53/35)
– 12 Pull-Ups
*Note times for each set, and add them for total working time.
*Scale distance on run to keep from walking.
A) Box squat introduction
B) EMOM x 12 min
1: Box squat x 5 reps @ 21X1 (build to a tough but safe set of 5)
2: banded pull-aparts x 15-20
3: rest and increase load on BS if able
C) EMOM x 15 min
1: 10 front rack reverse lunges (115/75)
2: 6-12 toes to bar
3: 20-40 double unders
A) E2MOM x 12 min (6 sets)
– 3 position snatch (high hang, hang, 2” below knee
*start at 65% and work up with full squat snatches
B) 3 rounds not for time:
– 6-8 seated BB press @ 2111
– 8-10 bent over supinated DB row @20X0
– 1 lap single arm farmers carry
– 20 banded lat pulldowns
A) Every 90 sec x 15 min (10 sets):
– 2 front squats @ 80-85%
B) For time:
– 50 cal row
– 40 wallballs (20/14#)
– 30 shoulder to overhead (115/75#)
– 20 burpee box jump overs (24/20”)
Masters
A) Every 90 sec x 15 min (10 sets):
– 7 heavy goblet squats
– 7 push-ups
B) For time:
– 750/600m row
– 40 wallballs
– 30 BB push press (75/45, 65/35, 45/25)
– 20 burpee box step ups
A) EMOM x 15 min
1: Bench press 5-4-3-2-2 (build to heavy double)
2: 4-8 strict ring pull-ups
3: rest and build on BP
B) 3 sets @ 90%:
– 500m row
– 400m run w/ sandbag (60/30)
R4-5M
Masters
A) EMOM x 15 min
1: 8-10 DB bench press
2: 8-10 bicep ring curls
3: 20 sec hollow rock or hold
B) 10 min AMRAP:
– 200 m run
– 8 deadlifts @ 50% max
– 6 NPU burpees
A) EMOM x 12 min
1: Tempo back squat 2-3 reps @ 32X1 (use 4-5% more than 6/13)
2: bent over rear delt flys x 10-15 w/ 2.5-5/hand
3: rest and increase load on BS if able
B) AMRAP in 8 min:
– 10 Russian Kettlebell Swings (70/53)
– 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
C) Not for time:
– 20 strict toes to bar @ 2111
Masters
A) EMOM x 12 min
1: Tempo back squat 5 reps @ 32X1 (heavier than last week)
2: 6-10 seated arnold presses @ 2111
3: rest and increase load on BS if able
B) AMRAP in 8 min:
– 10 russian kettlebell swings
– 10 alternating reverse lunges/step ups with goblet hold
C) 3 sets w/ a partner:
– 12 medball toss sit-ups
A) E3MOM x 12 min (4 sets)
– TnG power clean cluster 2.2.2
*If you complete the set totally UB, add weight.
B) EMOM x 12-14 min:
E: Row 12/9 cal
O: 5 hang power cleans @ 80% of A
*Row 15/12 cal if able
Masters
A) EMOM x 12 min
1: 5 hang power cleans (light to moderate weight) BB
2: 10 cross body V-ups
3: 20-40 single unders or 20 jumping jacks
B) EMOM x 12-14 min:
E: Row 12/9 cal or 40 seconds tough pace
O: 6-8 DB hang power clean + push press
A) EMOM x 8 min (8 sets)
– 1 power snatch + 1 snatch balance + 1 hang (squat) snatch
B) For time:
– 600m run
– 21 toes to bar
– 21 thrusters (95/65)
– 400m run
– 15 toes to bar
– 15 thrusters
– 200m run
– 9 toes to bar
– 9 thrusters
