A) EMOM x 16-20 min
Even: Bench press x 3 reps @ 75%
Odd: 220/180m row (scale down to 200/150m if needed)

B) 3 rounds for time:
– 400m run
– 15 pull-ups
– 20/15 perfect push-ups

C) Mobility – 3 rounds not for time:
– 10 dislocates
– door frame stretch x 30 sec
– lat foam roll x 30 sec/side

A) Front squat build up to 70%

B) E2MOM x 16 min
Front squat
– set 1: 3@70%
– set 2: 2@75%
– set 3: 2@80%
– set 4: 1@85%
– set 5: 1@90%
– set 6: 1@95%
– set 7: 1@95+%
– set 8: 1@95+%

B) 5 min AMRAP
– 25 Deadlifts (185/125, 155/105, 135/95, 95/65)
– 25 wallballs (20/14)
R2M
5 min AMRAP
– 25 cal row
– 25 wallballs
R2M
5 min AMRAP
– 25 box jump overs (24/20”)
– 25 wallballs

A) Spend 10-15 min building to a max push press

B) Power clean/ shoulder to overhead movement prep

C) For time:

– 400 Meter Run

– 5 Shoulder to Overhead (185/125 lbs)

– 10 Power Cleans (185/125 lbs)

– 15 Burpees Over the Barbell

– 400 Meter Run

– 15 Burpees Over the Barbell

– 10 Power Cleans

– 5 Shoulder to Overhead

– 400 Meter Run

A) E2MOM x 6 min (3 sets)
– hang squat clean + squat clean @ 60, 65, and 70%
+
E2MOM x 12 min (6 sets)
– squat clean
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 90+%
1 @ 90+% (build up to today’s heavy)

B) For time:
– 400 m run
– 40 wallballs
– 80 double unders
– 400 m run
– 30 wallballs
– 60 double unders
– 400 m run
– 20 wallballs
– 40 double unders

A) E2MOM x 16 min
– Bench Press
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 1 rep @ 80%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90%+
*Set 8 – 1 rep @ 90%+

B) 15 min AMRAP:
– 5 strict pull-ups
– 10 perfect push-ups
– 15 Russian KB swings (heavy)

A) Banded Deadlift

– 10 banded singles at 60%; R30S between each

*use green band, 5% heavier than last week

 

B) Deadlift

set 1 – 5 reps @ 65%

set 2 – 5 reps @ 75%

set 3 – 3-5 reps @ 88% (up 2% from 12/9)

Rest 2-3 minutes between sets

 

C) Every 6 min x 3 sets @ 80-90%

– 500/400m row

– 12 T2B

– 10 alternating DB snatches (50-70/20-45)

– 8 burpee over the box jumps (24/20”)

A) EMOM x 15 min
1 front squat @ 83-88%

B) Gymnastics Cycle (week 3)
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)
d) 2-3 wall walks
2: 4-8 strict chest to ring pull-ups
3: 10-30 Double unders

C) 3 sets not for time:
– 15 reverse snow angels (0-5lb/band)
– BB hip thrusts @ 20X1 AMRAP in 60 sec (135/95)
*Upper back on ground for these hip thrusts.

A) Every 90 sec x 12 min (8 sets)
– 1 power clean + 1 push press + 1 split jerk @ 60-80%
*pause 2-3 sec in split jerk receiving position before recovering

B) EMOM x 5 min
– 5 push jerks (fluid and efficient)
*Heavier overall than last week

C) 12-9-6 reps for time:
– heavy power cleans (185/125, 135/95, 95/65)
– 400 m run