A) EMOM x 15
1: Bench press x 2-3 @ 82-87% (2% more than last week)
2: 6-8 bent over BB row @ 20X0
3: rest

B) 10 min AMRAP
– Row 1,000/800m:
With remaining time, AMRAP:
– 40 Double-Unders
– 30 Wall Ball Shots (20/14 lbs)
– 20/15 HR push-ups

C) 3 rounds not for time:
– 6-8 DB/KB Bulgarian split squats @30X1 (heavier than last week)
– 10 dual DB bicep curls

A) Banded Deadlift
– 10 banded singles at 55%; R30S between each
*use green band

B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 5 reps @ 86% (up 2% from 11/17)
Rest 2-3 minutes between sets

C) For time:
– 400 m run
– 40 RKB swings (heavy)
– 40 sit-ups
– 400 m run
– 30 RKB swings
– 30 sit-ups
– 400 m run
– 20 RKB swings
– 20 sit-ups

A) E2MOM x 12 min (6 sets)
– 3 Back squat @ 80-85%

B) Gymnastics Cycle (week 2)
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
a) 40 ft handstand walk
b) 3-4 handstand walk into wall
c) 15-20 shoulder touches (facing away or towards the wall
2: 5-10 supinated pull-ups (doesn’t have to be UB)
3: 10-30 Double unders

C) 3 sets not for time:
– 15 reverse snow angels (0-5lb/band)
– 20 DB hip thrusts @ 20X1

A) E2MOM x 12 min (6 sets)
– 1 power clean + 2 split jerk @ 65-85%
*Pause 2-3 sec in receiving position of split jerk

B) EMOM x 5 min
– 5 push jerks (fluid and efficient)

C) For time (compare to 9/23):
– 30 cal row
– 30 burpee over the bar
– 30 hang power cleans (135/95)

A) E2MOM x 6 min (3 sets)
– 3 position snatch @ 60-70%

B) E2MOM x 12 min (6 sets)
– 2 snatches from floor building from 70-90+%
*these should be caught in a squat if able

C) 3 rounds not for time:
– farmers carry down and back; heavy but AFAP
– earthquake bar hold 45-60 sec (heavier than last time)
– AMRAP UB strict push-ups (tight and flawless) @1010
– 10, 25, or 50 UB double unders
– 10-15 DB bent over rows per side

A) Power cleans
E2MOM x 8 min (4 sets)
1 hang power clean + 1 power clean (not TnG) 65-80%
+
E2MOM x 8 min (4 sets)
1 power clean @ 85, 90, 90+, 90+%

B) 4 rounds for time:
– 200 m run
– 12 box jumps – SD (24/20”)
– 12 DB snatches alternating

B) 3 rounds not for time:
– 6-8 DB/KB Bulgarian split squats @30X1
– 10 dual DB bicep curls

A) EMOM x 15
1: Bench press x 2-3 @ 80-85%
2: 5, 10, or 15 UB T2B (work on connecting reps)
3 rest

B) Gymnastics Cycle
EMOM x 15 min
1: Handstand walk development (choose best option based on skill level)
a) 40 ft HS walk
b) 3-5 wall “walk-ins”
c) 15-20 shoulder touches (facing away or towards the wall
2: 5-10 supinated pull-ups (doesn’t have to be UB)
3: 20 Russian KB swings (heavy)

C) Optional conditioning
Row 1000 m or run 800 m; rest 4-5 min x 2-3 sets

A) E2MOM x 10 min (5 sets)

– 1 push press + 1 push jerk + 2 split jerk

*hold receiving position of split jerks for 2-3 seconds before recovery.

 

B) Every 6 min x 3-4 sets @ 90+%:

– 25/20 cal row

– 10 shoulder to overhead (135/95, 115/75, 95/65)

– 15 burpees

*If you can put together 10 UB S2O at a heavier weight, do it.