A) E2MOM x 3 sets:
– 2 x clean w/ 2 sec pause at knee + clean @ 65-70%
+
E2MOM x 6 sets:
– clean @ 80-95+%
*Build to a single heavy rep.
B) Every 3 min x 4-6 sets:
– 200m run
– 5 power cleans @ 65-70%
– 7 box jump overs (24/20”)
– 9 toes to bar
A) E2MOM X 4 sets:
– 5 back squats @ 80ish%
B) EMOM x 3-4 sets:
Station 1: 15/12 cal row
Station 2: 20 double unders + 5-10 pull-ups
Station 3: 5 burpees over the barbell + 5 thrusters (135/95)
Station 4: rest
Rx+ perform 20/15 cal row, CTB pull-ups and 155/105# thrusters.
A) “Lynne”
Every 4 minutes x 5 sets:
– Max UB reps bench press (BW/.75xBW)
– Max UB reps pull-ups
*Score is total reps.
*Scale to .75xBW/.5xBW or lower if needed.
*Take 5 minutes per set if you are getting big numbers.
B) 3 sets for efficiency:
– 8/side x SA KB overhead reverse lunges (AHAP)
– 10-15 bent over reverse flys @ 2111
– 15-20 seated banded hamstring curls
A) Gymnastic warm-up
EMOM x 3 sets
Station 1 –
- Level III: 45 sec of kick up to handstand balance
- Level II: 20 HS nose and toes shoulder touches
- Level I: 2-3 wall walks (stay hollow)
Station 2 –
- Level III: max effort UB muscle ups + 1 extra rep (accumulate at least 2-3)
- Level I & II: 6 kips on rings (w/ false grip) + 3 low ring turnovers (with band or feet assist)
Station 3 –
- All levels: 45 sec double unders or DU practice
B) Every 7 minutes x 4 sets at 95-100% pace:
– 30/24 cal row
– 25 KB swings (heavy)
– 20 burpees
A) E2MOM x 3 sets:
– 3 high hang snatch 55-65%
+
E2MOM x 3 sets:
– 1 hang snatch + 2 snatch 70-80%
+
E2MOM x 3 sets:
– 1 snatch pull + 1 snatch 85-90+%
*Try and build heavier than last week.
B) E2MOM x 5 sets:
– 3 push press
*Start at last week’s heaviest set of 4.
C) 3 sets for quality:
– 8 KB windmill / side
– 6-10 L-sit tuck to extensions
– 20 DB hip extensions
A) E2MOM x 3 sets:
– power clean + hang clean@ 60-70%
+
E2MOM x 5 sets:
– clean @ 75-90+%
B) E2MOM x 3-4 sets each:
Station 1: 12/9 cal row + 10 burpees over rower
Station 2: 8 CTB pull-ups + 8 ground to overhead (115/75, 95/65)
RX+ scale up to:
Station 1: 15/12 cal row + 10 burpees over rower
Station 2: 3-5 muscle-ups + 8 ground to overhead (135/95)
A) Every 2 minutes x 3 sets
– 6 back squats @ 75-80%
*Try 5% heavier than last week.
B) Every 6 min x 3-4 sets @ 80-90% pace:
– 400m run
– 15 box jump overs
– 12 toes to bar
– 9 thrusters (115/75, 95/65)
*RX+ scale up to 135/95.
*Keep times the same.
For time with a partner:
– 800m run (together)
– 80 deadlifts
– 80 wallballs (20/14)
– 600m run (together)
– 60 hang power cleans
– 60 toes to bar
– 400m run (together)
– 40 shoulder to overhead
– 40 burpees over the barbell
*Barbell weight is 135/95, 115/75, 95/65.
