STRENGTH
E2MOM 10
Strict Press 1×5 at 70% 1RM
Strict Press 1×4 at 75% 1RM
Strict Press 1×3 at 80% 1RM
Strict Press 1×2 at 85% 1RM
Strict Press 1×1 at 90% 1RM
WOD
3 rounds, each round for time, of:
10 Pull-ups
10 Power Snatches, (115/75)
8 Chest-to-bar Pull-ups
8 Power Snatches
6 Bar Muscle-ups
6 Power Snatches
Rest 3 mins between each round.
ACTIVE RECOVERY
AMRAP 8:
10 DB Bent Over Row
10 DB Hammer Curls
10 DB Overhead Tricep Extensions
WOD
Each for distance:
4 rounds of:
Bike, 2 mins
Rest 30 secs
Bike, 1:30
Rest 30 secs
Bike, 1 min
Rest 2 mins
STRENGTH
Bench Press
3RM
WOD
Every 4 mins for 24 mins, alternating between:
1x [ 400m Run + 15 Floor Press, 50/35 ]
1x [500/400 m Row + 15 Strict HSPU ]
OLY
E2MOM 10
Clean Deadlift 1×5 at 70% 1RM
Clean Deadlift 1×4 at 75% 1RM
Clean Deadlift 1×3 at 80% 1RM
Clean Deadlift 1×2 at 85% 1RM
Clean Deadlift 1×1 at 90% 1RM
WOD
For time:
30 Hang Power Cleans, (95/65)
15 Box Jumps, (30/24)
24 Hang Power Cleans
12 Box Jumps
18 Hang Power Cleans
9 Box Jumps
12 Hang Power Cleans
6 Box Jumps
6 Hang Power Cleans
3 Box Jumps
STRENGTH
E2MOM 10
Back Squat 1×5 at 70% 1RM
Back Squat 1×4 at 75% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1×2 at 85% 1RM
Back Squat 1×1 at 90% 1RM
WOD
For time:
80 AbMat Sit-ups
60 Alternating Dumbbell Snatches, (50/35)
40 Toes-to-bars
20 Back Squats, (155/115)
Max Snatch Day
2omin clock
MAX Snatch
(spend time working up to 1rm)
WOD
EMOM 24
1) 18/14 Row Calories
2) 15 Overhead Squats, (95/65)
3) 15 Chest-to-bar Pull-ups
4) Rest
Active Recovery Day
10 min
Running Specific Warm up
then:
Max Plank
(from elbows)
this is the montly challenge, put numbers up
Active Wod
5 Rounds
Every 5 min complete:
500m Run
Rest 3min
AMRAP 7
MAX burpees
STRENGTH
E2MOM 10
5 Front Squats, 55-65%
WOD
For time:
4 rounds of:
5 Front Squats, 135/95
10 Toes-to-bars
— Rest 1 min —
4 rounds of:
4 Front Squats, 155/105
8 Toes-to-bars
— Rest 1 min —
4 rounds of:
3 Front Squats, 185/125
6 Toes-to-bars
OLY
E2MOM 10
5 Bench Press, 55-65%
WOD
For time:
Run, 500 m
*100 ft Handstand Walk,
15 Deadlifts, (225/155)
Run, 500 m
75 ft Handstand Walk
10 Deadlifts
Run, 500 m
50 ft Handstand Walk, 50 ft
5 Deadlifts
*Bear Crawl – 200ft / 150ft / 100ft
STRENGTH
E2MOM 10
5 Overhead Squats, 55-65%
WOD
AMRAP 7:
50 ft Dumbbell Front Rack Lunge, (50/35)
12 Lateral Burpees Over Dumbbells
9 Box Jumps, 24/20 in
STRENGTH
E2MOM 12
Bench Press 1×4 at 75% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×2 at 85% 1RM
Bench Press 1×1 at 95% 1RM
Bench Press 1×1 at 95% 1RM
WOD
5 rounds
18 T2B
15 Dumbbell Deadlifts, (50/35)
12 Dbl Dumbbell Push Press, (50/35)
9 Dumbbell Box Step-ups, 50/35 lbs, (24/20)
Rest 1:30 between each round.