A) E2MOM x 6 min (3 sets)
– 2 power cleans + 1 front squat
+
E2MOM x 6 min (3 sets)
– 1 power clean + 1 front squat
+
E2MOM x 6 min (3 sets)
– 1 squat clean
*Build over the course of 9 sets to something heavy
+
3 rounds for time:
– 400m run
– 20 wall ball
– 10 T2B

A) E3MOM x 15 min (5 sets)
– 6 TnG push press at same weight as last week (or heavier if possible)
+
3-4 sets very hard effort:
– 12 alternating DB snatch (50-75/20-45)
– 8 burpees AFAP
– 30 sec all out row
R3-5M

A) Take 15 min to build to a 5RM back squat
– Goal is at least 85% of 1RM
+
“Fran”
21-15-9 reps:
– Thrusters (95/65)
– Pull-ups

A) EMOM x 5 min

Front squat

2 reps @ 60%

2 reps @ 65%

2 reps @ 70%

1 reps @ 75%

1 reps @ 80%

R60S then… E2MOM x 10 min (5 sets)

1 rep @ 85%

1 rep @ 85-90%

1 rep @ 90%

1 rep @ 90+%

1 rep @ 90+%

*Test 1RM if feeling it.

B) Every 90 sec x 15 min (10 sets)

– squat clean + split jerk (start at 65% of weaker movement)

+

8 min AMRAP:

– 1 thruster 95/65

– 30 Double unders (90 singles)

*Add 1 thruster each round.

 

Come join us at Topgolf tomorrow from 12-2pm!

 

AMRAP x 6 min @ 90%
– 8 wallballs 20/14
– 6 pull-ups (or 2 muscle ups)
– 30 double unders (60 singles)
R3M

AMRAP x 6 min @ 90%
– 8 KB swings 70/53
– 6 Goblet hold reverse lunges
– 1 hill run (to where fence stops)
R3M

AMRAP x 6 min @ 90%
– 8 DB push press (55/35)
– 6 T2B
– 350/300 m row
R3M

AMRAP x 6 min @ 90%
– 8 Alt. DB snatch (50-75/20-45)
– 6 Box jumps – SD (24/20”)
– 1 hill run

+
3 rounds not for time (accessory work):
– 10-15 supine hamstring curls w/ medball
– 8-10 seated DB external rotation / arm

*MOBILITY from 6:30-7PM tonight!

*Top Golf this Saturday from 12-2pm. See you there!

A) E3MOM x 9 min

– 8 push press TnG at 5-10lb heavier than last week (10/15)

B) 4 sets of:

– 5-10 or 10-15 strict HSPU (pick depending on ability)

R30S

– 8-10 bent over supinated barbell rows @ 2111

R30S

– 30 seconds of double unders

R30S

+

Row 350/300 m x 4-5 sets

– R3M, goal is max each set

 

*Sub CTB pull-ups with regular strict pull-ups or tough banded pull-ups.

*Sub HS walk with handstand hold + shoulder touches facing away or towards wall.

A) quickly build to a tough power snatch double in 8-10 min
B) EMOM x 5 min
– 5 TnG power snatches @ 75% of A
*pick a weight that you can stay efficient at while maintaining proper mechanics
+
“Helen”
3 rounds for time all out:
– 400 m run
– 21 KB swings 53/35
– 12 pull-ups

A) E2MOM x 10 min (5 sets)

– 3 back squats @ 85%

+

Every 8 minutes, for 24 minutes (3 sets):

– Row 500/400 Meters

– 10 Hang squat cleans (135/95, 115/75, 95/65)

– 10 Push jerks
*If partnered up, partner #2 starts 4 minutes in. Pace should be tough.