E2MOM 12
*Deadlift 1×5 at 50% 1RM
Deadlift 1×5 at 50% 1RM
Deadlift 1×4 at 55% 1RM
Deadlift 1×4 at 55% 1RM
Deadlift 1×5 at 60% 1RM
Deadlift 1×5 at 60% 1RM
2 rounds:
Run, 500 m
Bear Crawl, 200 ft
20 Burpee Dumbell Deadlifts
Rest 1:30 between each round.
*Sets 1-4 tempo X133
(Xplode off floor, 1 sec pause at lockout, 3 sec controlled lower, 3 sec hold at the floor)
Sets 5-6 to be done touch and go at no specific tempo.
OLY
EMOM 8
1 Power Clean + 1 Hang Power Clean + 1 Squat Clean + 1 Split Jerk
WOD
For 5 rounds:
In 1:30, for max reps:
60 Double Unders
max reps in remaining time Dumbbell Power Snatches, 50/35 lbs
— Rest 30 secs —
In 1:30, for max reps:
10 Lateral burpee over bar
max reps in remaining time Toes-to-bars
Rest 30 secs between each round.
STRENGTH
Superset Every 2min
Back Squat 10-8-6-4-2, using heaviest weight per set
Russian Kettlebell Swing 10-10-10-10-10, using heaviest weight per set
WOD
For 2 cycles:
AMRAP in 3 mins of:
12 Wall Balls, 20/14 lbs
8 Hang Power Cleans, 115/75 lbs
— Rest 1:30 —
AMRAP in 3 mins of:
12 Box Jumps, 24/20 in
8 Push Jerks, 115/75 lbs
Rest 1:30 between each cycle.
STRENGTH
Super Set
Every 2:00 for 10
Deadlift 10-8-6-4-2, using heaviest weight per set
DB Squat 5×10, use same weight every set
WOD
For time:
21/15 Assault Bike Calories
42 Dumbbell Hang Power Snatches, (50/35)
15/12 Assault Bike Calories
30 Dumbbell Hang Power Snatches, (50/35)
9/7 Assault Bike Calories
18 Dumbbell Hang Power Snatches, (50/35)
Time cap: 10 mins
ACTIVE RECOVERY
Core:
4 Sets
8-10 hanging knee raises
1:00 Plank
30 MB Twists (1=1)
Rest 1:00
WOD
Each for time:
Row: 3x 500 m
Rest 1 min between efforts.
— Rest 3 mins —
Row: 6 x 250 m
Rest 1:00 between efforts.
GYMNASTICS
AMRAP 10:
5 Handstand Negatives- 3-5 sec lower
Wall Facing Handstand Hold- 20-30 secs
7-10 Seated Dumbbell Strict Press
WOD
EMOM 8
– 20 Thrusters (65/45)
– 15 Burpees
– 50ft SA OH Walking lunges
– Rest
—-Rest 3 min —-
EMOM 8
– 20 Thrusters (65/45)
– 15 Burpees
– 50ft SA OH Walking lunges
– Rest
OLY
Clean Complex
EMOM 8
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk
(start light, work up ea round to no more than 70%)
WOD
For time:
3 rounds of:
8 Hang Clean & Jerks, (115/75)
16 AbMat Sit-ups
48 Double Unders
— Rest 2 mins —
2 rounds of:
12 Hang Clean & Jerks
24 AbMat Sit-ups
72 Double Unders
— Rest 2 mins —
1 round
24 Hang Clean & Jerks
48 AbMat Sit-ups
144 Double Unders
25min cap
Strict Press Tempo 0333
5X5 @40-45%
(Tempo=explode up, 3 sec pause, 3 sec eccentric, 3 sec rest break).
WOD
Complete as many rounds as possible in 12 mins of:
Run, 200 m
3 Power Snatches, 105/85 lbs
Run, 200 m
3 Power Snatches, 115/95 lbs
Run, 200 m
3 Power Snatches, 125/105 lbs
…
Continue adding 10 lbs each round until time expires.
Strength
Every 1 min for 12 mins, alternating between:
5 Back Squats
3 Front Squats
WOD
3 sets, each set for time:
2 rounds of:
50 Double Unders
10 Pull Ups
50ft-DB Front Rack Walking Lunge 50/35 lbs
Rest 1 min between each set.
BRING A FRIEND DAY!
Four Leaf Clover
AMRAP 28 min
2min-Burpees
2min-Thrusters (45/35)
2min-Ab Mat Sit Ups
2min-RKB (24/35)
2min-Rest
DE-LOAD
OLY
Use the first 5 mins to build up to your starting percentage for the power snatch.
— then —
Complete as-
Every 2 mins for 10 mins:
3 Power Snatches, 60-65% 1RM
— Rest 5 mins —
Every 2 mins for 10 mins:
3 Power Cleans, 60-65% 1RM
Use the 5 mins of rest between lifts to build up to your starting percentage for the power clean.
WOD
For 4 cycles:
AMRAP in 3 mins of:
10 Wall Balls, (20/14)
8 Toes-to-bars
12 DB Deadlifts, (50/35)
9 DB Hang Power Cleans
6 DB S2OH
Rest 1 min between each cycle.
For each cycle restart the AMRAP