A) E3MOM x 18 min (6 sets)
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Build load every set.
B) 3 rounds for time:
– 400m run
– 15 toes to bar
– 10 box jump overs (24/20”)
A) EMOM x 16 min (8 sets)
– 1 hang power clean + 1 front squat + 1 split jerk
*Start at 60-65% and build to a technically sound heavy rep.
B) For time:
– 50 burpees over the bar
– 40 pull-ups
– 30 thrusters (95/65)
*burpee – hips must be extended while performing a double footed jump over the barbell
A) Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
B) Three sets, for max reps/calories of:
– 3 Minutes of rowing for max calories
– 2 Minutes of strict HSPUs
– 1 Minute of strict pull-ups
Rest 3 minutes
Thursday 2/18
A) EMOM x 15 min
1: 3-4 Close grip bench press @ 2111 (heavier than 1/27)
2: 10-12 Bent over DB rear delt flys @ 20X0
3: 6-8 Tough Romanian deadlifts @2111
B) Every 5 min x 20 minute (4 sets)…
3 min AMRAP:
– 400 m run
– Max KB snatch in UB sets of 5/ hand (53/35#)
R2M
A) 5 min AMRAP:
– Row 1000/800 Meters
– Power Snatch x Max Reps (135/95, 115/75, 95/65, 75/45)
Rest 5 minutes
5 min AMRAP:
– Row 1000/800 Meters
– Toes to Bar x Max Reps
Rest 5 minutes
5 min AMRAP
– Row 1000 Meters
– Burpees over the barbell
B) 3 rounds not for time:
– 15 banded hamstring curls
– 6-8 candlestick slow lowers (3-5 sec descent)
A) E2MOM x 16 min (8 sets)
– Hang Power Clean + Power Clean + Split jerk
*Start at 65% and build
B) Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
– 9 Deadlifts (155/105)
– 12 Push-ups
– 15 Box jumps (24″)
A) EMOM x 5 min:
Front Squat
– Set 1: 2 reps @ 65%
– Set 2: 2 reps @ 70%
– Set 3: 2 reps @ 75%
– Set 4: 1 rep @ 80%
– Set 5: 1 rep @ 85%
R60S, and then…
E2MOM x 10 min (5 sets):
– Set 6: 1 rep @ 85-90%
– Set 7: 1 rep @ 90%
– Set 8-10: 1 rep @ 90+%
B) For time
– 40 wallballs (20/14)
– 20 pull-ups
– 30 wallballs
– 15 pull-ups
– 20 wallballs
– 10 pull-ups
– 10 wallballs
– 5 pull-ups
*rx+ perform CTB pull-ups or substitute 5, 4, 3, 2 muscle ups for pull-ups.
A) EMOM x 15min
1: power clean + push jerk cluster 1.1.1.1
2: weighted or banded supinated weighted pull
3: 20-40 DUs or 45 se
B) 3 rounds not for time:
– Zercher carry down and back AHAP
– AMRAP perfect push-ups @ 1111
– Earthquake bar hold x 30-60 sec
