A) E2MOM x 16 min (8 sets)
– 1 hang (squat) clean + 1 (squat) clean + 2 front squats
*start around 60%
B) EMOM x 12 minutes (6 sets)
E: Row 15/12,12/9 calories
O: 4 x power clean and jerks @ 65-70%
A) E2MOM x 8 min (4 sets)
– 3 position snatch (high hang + hang + ground) @ 50-75%
Followed by (starting at minute 6)…
EMOM x 6 min (6 sets)
– 1 snatch
*Build from 75% to something heavy. Stop when mechanics start to break down.
B) 4 sets not for time:
– 2 deadlifts to knee cap + 1 deadlift @ 80% (add 5% to last week’s weight)
*Pause 2 sec at knee and 2 sec on ground.
– L-sit accumulate 20-30 seconds (or 10 single leg lifts/ leg)
– 5 freestanding handstand kick ups trying for max hold
OR 30-60 sec “nose and toes” handstand hold (longer than last week)
– 3 skin the cats slow and controlled
D) Want more? Optional conditioning:
– 500m row x 3-4 sets @ 90%
R2M, keep exact same pace
RX
Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 40/30 calorie row
Station 2 – 50 double unders + 20 KB swings (70/53)
Station 3 – Run 400 Meters
Station 4 – 20 Toes to Bar + 20 Push Presses (95/65 lbs)
Scaled
Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 30/22 calorie row
Station 2 – 30 double unders or 90 singles + 20 KB swings (53/35, 44/25)
Station 3 – Run 400 Meters
Station 4 – 15 toes to bar + 15 push presses (95/65, 75/55)
A) E3MOM x 9 min (3 sets)
– 8 back squats @ 70%
B) 4 rounds for time of:
– 40 Double-Unders
– 20 Wall Ball Shots (20/14 lbs)
– 10 Pull-Ups
RX+: CTB pull-ups
C) 3 sets:
– 20 BB hip extensions @ 20X1
– 20 reverse snow angels with 2.5/hand
A) EMOM x 10 min
– 1 push press
*Goal is to build into a new 1RM. Plan out the weight so that your last 1-2 sets are your 1RM attempts and so that you don’t fatigue before these.
B) Three rounds for max reps/calories:
– 90 seconds of Rowing (for Calories)
– Rest 90 seconds
– 90 seconds of Ring Dips
(perform from muscle-up stations if possible)
– Rest 90 seconds
– 90 seconds of Burpee Box Jump-Overs (24″/20″)
– Rest 90 seconds
A) EMOM x 5 min – Front squat
Min 1: 2 @ 60%
2: 2 @ 65%
3: 2 @ 70%
4: 1 @ 75%
5: 1 @ 80%
R60S then…
B) E2MOM x 10 min – Front squat
Min 6: 1 @ 85%
8: 85-90%
10: 90%
12: 90+%
14: 90+%
*Build to a heavy rep for today. If you are feeling it, go for a 1RM. If not, try and hit 95% and move on.
C) Every 5 minutes, for 15-20 minutes (3-4 sets):
– Run 400m
– 12 BB front rack reverse lunges (155/105, 135/95, 115/75, 95/65, 75/45)
– 3-5 muscle ups OR 3-5 muscle-up turnovers on low rings + 6-10 push-ups
*Use a deficit of 4-6” on HSPU if able.
*Scale with kipping, banded, or L-seated DB presses.
A) EMOM x 8 min
– 1 power snatch + 1 hang (squat) snatch + 1 overhead squat
*Build to a heavy but technically sound weight.
B) 3 sets:
– 2 squat snatch at 90% of A (or go 3-5% heavier than 7/21)
*Concentrate on no failed reps.
C) 4 sets not for time:
– 3 deadlifts to knee cap + 1 deadlift @ 75%
*Pause 2 sec at knee and 2 sec on ground.
– 10 L-sit single leg lifts/side (elevate hands if needed)
– 30-45 sec “nose and toes” handstand hold
– 30-50 UB double unders or 1 min DU practice
D) Want more? Optional conditioning:
– Row 4000m at 15 sec slower than your PR 2K pace.
A) EMOM x 10 min
– 1 power clean + 1 hang (squat) clean
*Build from 65% to today’s heavy.
B) AMRAP in 5 minutes:
– 5 Squat Cleans (135/95 lbs.)
– 10 Burpees Over the Barbell
*This is a capacity test and should be full effort.
C) 3 sets:
– 15 BB hip extensions @ 20X1 (use same weight or heavier than B)
– 15 bent over reverse flys @ 20X0
Rest as needed
