A) EMOM x 10 min

Min 1: Push press TnG x 2 (tough but build each set)

Min 2: Weighted/Negative pull-up x 2 (tough but build each set)

*Compare to 9/22

B) E3MOM x 9 min

– Push press TnG x 10 reps (start moderate and build heavy)

C) 3 sets for max reps of:

60 Seconds of strict HSPU/minimal kip HSPU/seated L DB press

60 Seconds of supinated strict pull-ups

immediately followed by…

3 sets for max reps of:

60 Seconds of ring dips

60 Seconds of bent over BB row (65/45)

 

Remember to sign up for classes by clicking the “Sign In” link below!

A) E2MOM x 10 min (5 sets)
– Back Squat x 5 @ 75%
B) EMOM x min
Min 1: 8 thrusters (115/75, 95/65, 75/55)
Min 2: 12/9 cal row
Min 3: 6-10 burpees

A) Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
B) Every 90 sec x 15 min
3 stop halting snatch deadlift + snatch
*Pause 2 seconds below knee, above knee, at pockets. Reset to ground, then perform another full snatch @ 65­80%.
+
For time:
­ 12 Power snatches (115/75, 95/55, 75/35)
­ 12 Box jumps ­ SD (24/20′′)
­ 9 Power snatches
­ 9 Box jumps ­ SD
­ 6 Power snatches
­ 6 Box jumps ­ SD
­ Run 400 Meters

A) Every 3 minutes, for 9 minutes (3 sets):

Deadlift

Build to 60% then…

Set 1 – 6 reps @ 65%

Set 2 – 6 reps @ 70%

Set 3 – 6 reps @ 75%

+

Pick depending on rowing ability:

Every 6 min x 3 sets

– Row 1000/800m (advanced)

– 20 burpees over erg

OR

– Row 750/600m (intermediate)

– 16 burpees over erg

OR

– Row 500/400m (beginner)

– 12 burpees over erg

A) EMOM x 15 min
1: Bench press x 5 @70%
2: BB bent over rows x 8­10 @ 2011 (moderate)
3: Rest (open up hips)
B) EMOM x 21 min
1: AMRAP ring dips
2: 12 x Weighted sit­up (25+/15+)
3: 10 x BB front rack reverse lunges (135/95, 115/75, 95/65, 75/45) *If you can go 15+ on ring dips then do the movement strict.

A) Every 90 seconds x 12 min (8 sets)
– 1 power clean + 2 split jerk
*Hold catch of split jerk 2 seconds. Build to something heavy. Second 4 sets should be tougher.
+
For time:
15 Ground to overhead (135/95, 115/75, 95/65, 75/35)
15 Pull-ups
400m run
12 Ground to overhead (95/65 lbs)
12 Pull-ups
400 Meter Run
9 Ground to Overhead (95/65 lbs)
9 Pull-Ups
400 Meter Run

A) 5 sets:
Back squat x 2-3 @ 90%; rest as needed
+
AMRAP in 60 sec, x 5 sets:
– 12 KB swings (70/53)
– Max reps of wallballs (20/14)
R60S between sets

A) Every 3 minutes, for 18 minutes (6 sets):

Bench Press

Set 1 – 3 reps @ 80%

Set 2 – 2 reps @ 85%

Set 3 – 1 rep @ 90%

Set 4 – 1 rep @ 93-95%

Set 5 – 1 rep @ 97-99%

Set 6 – 1 rep @ 102% or more

+

For time:

– 30 Front rack reverse lunges (115/75, 95/55, 75/35)

– 10 HSPU or L-seated DB press

– 20 Front rack reverse lunges

– 10 HSPU or L-seated DB press

– 10 Front rack reverse lunges

– 10 HSPU or L-seated DB press

 

Join us for our 4th Birthday Bash and 300 Challenge this Saturday (tomorrow)! Details and sign-up links CLICK HERE.