A) Deadlift – take 12 minutes to build up to a heavy TnG 2 reps

*Do not fatigue yourself. Just enough reps to warm your system up while building to your 2 reps. Stop when mechanics start to break down.

 

B) For efficiency (NOT time):

– 15 TnG deadlifts

– 15 strict HSPU

– 10 TnG deadlifts

– 10 strict HSPU

– 5 TnG deadlifts

– 5 strict HSPU

*Goal is to keep deadlifts heavy but UB while adding weight each set. If you are decent at strict HSPUs add bigger deficit each set.

 

C) 3 sets for efficiency:

– 6-8 strict T2B @ 2110

– plate pinch walk 45/25 as far as possible

– 10 BB landmine rotations

A) E3MOM x 12 min (4 sets)

– front squat x 5-6 reps @ 75-80%

*Slightly heavier than last week.

 

B) Every 8 minutes, for 24 minutes (3 sets) a 90-95% pace:

– 500/400m row

– 10 hang squat cleans (135/95, 115/75, 95/55)

– 15 CTB pull-ups

A) Bench Press 1RM
EMOM x 5 min:
Set 1: 3 @ 60%
Set 2: 2 @ 65%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: 1 @ 80%
R60S, then E2MOM x 10 min:
Set 6: 1 @ 85%
Set 7: 1 @ 85-90%
Set 8: 1 @ 90%
Set 9: 1 @ 90+%
Set 10: 1 @ 90+%
*You don’t have to complete all sets, just enough to find today’s 1RM.

B) EMOM x 15-18 min (5-6 sets)
1: 15/12 cal row
2: 15/12 chest to ground push-ups
3: 8 NPU burpee + sandbag to shoulder (60/30)

A) E2MOM x 10 min
– 5 x back squat @ 32X1
*Perform at 70% of 1RM back squat

B) For time:
– 12 thrusters (135/95, 115/75, 95/55)
– 12 burpees over the barbell
– 12 squat clean
– 12 burpees over the barbell
– 12 shoulder to overhead
– 12 burpees over the barbell

A) Deadlift
– Build to a heavy TnG 3 reps in 12 min
*A “heavy” set is established right before form starts to break down. Try and build heavier than last week.

B) Every 90 seconds x 15-18 min (5-6 sets of each)
1: 4 deadlifts @ 4-5% heavier than last week (should be at
2: 30 sec of max T2B
*Score is max toes to bar.

A) Strict Overhead Press

Every 2.5 minutes…

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Set 4 – 3 reps @ 85-90%

Set 5 – 3 reps @ 85-90%

Set 6 – 3 reps @ 85-90%

Set 7 – 3 reps @ 85-90%

Set 8 – 10 reps @ 68-73% (heavier than 9/30)

*After odd sets perform 8-10 double DB bent over rows.

*After even sets perform 10-20 hollow rocks.

 

B) 3 rounds for times:

– 100 double unders (225 singles)

– 30 Russian KB swings (70/53)

– 20 box jumps – step down (24/20”)

Rest 3 minutes

 

C) 3 sets:

– single arm bench press x 8-10 @ 20X1

– banded bicep curls (green band) x 20-30

A) E3MOM x 12 min (4 sets)

– 8 front squats

*Use same weight as last week or 70%.

 

B) Three sets, against a 4-minute running clock:

– 500/400m row

– 20 wallballs (20/14)

– max pull-ups in remaining time:

R4M

 

C) 3 sets for efficiency:

– DB Romanian deadlifts x 10 @2011

– 20 banded pull-aparts

A) Take 15 minutes to build to today’s 1RM power clean
*Suggested loading would be to start at around 65% and build 5% over 8ish sets.

B) EMOM x 24 minutes (12 sets of each):
O: Power Clean x 2 reps
E: Run 200 Meters
*Score your successful lifts in pounds. For example, if you made 22/24 power cleans @ 185 lbs, your score would be 22 x 185 = 4,070 lbs.