STRENGTH
E2MOM 10
Front Squat 1×2 at 80% 1RM
Front Squat 1×2 at 80% 1RM
Front Squat 1×2 at 80% 1RM
Front Squat 1×8 at 69% 1RM
Front Squat 1×6 at 65% 1RM
WOD
2 rounds, each round for time, of:
Run, 1000 m
30 Single Arm Dumbbell Hang Snatches, (50/35)
Run, 1000 m
30 Single Arm Dumbbell Hang Clean & Jerks
Rest 5 mins between each round.
OLY
*E2MOM 12
Squat Clean & Split Jerk 1×2 at 70% 1RM
Squat Clean & Split Jerk 1×2 at 72% 1RM
Squat Clean & Split Jerk 1×2 at 75% 1RM
Squat Clean & Split Jerk 1×2 at 77% 1RM
Squat Clean & Split Jerk 1×1 at 80% 1RM
Squat Clean & Split Jerk 1×1 at 85% 1RM
Complete as many rounds as possible in 8 mins of:
5 Clean & Jerks, 155/105 lbs
7 Bar Facing Burpees
9 Box Jumps, 24/20 in
STRENGTH
E2MOM 10
*Overhead Squat 1×2 at 80% 1RM
Overhead Squat 1×2 at 80% 1RM
Overhead Squat 1×2 at 80% 1RM
Overhead Squat 1×8 at 60% 1RM
Overhead Squat 1×6 at 65% 1RM
WOD
3 rounds,
3 mins
15/12 Assault Bike Calories
15 Chest-to-bar Pull-ups
max reps in remaining time Overhead Squats (115/75)
Rest 3 mins between each round.
OLY
E2MOM 12
Snatch 1×3 at 70% 1RM
Snatch 1×3 at 70% 1RM
Snatch 1×3 at 75% 1RM
Snatch 1×3 at 75% 1RM
Snatch 1×2 at 82% 1RM
Snatch 1×2 at 82% 1RM
WOD
AMRAP in 4 mins of:
max set Overhead Squats, 75/55 lbs
30 Double Unders
— Rest 2 mins —
AMRAP in 4 mins of:
max set Thrusters, 75/55 lbs
8 Chest-to-bar Pull-ups
— Rest 2 min —
AMReps in 4 mins of:
Burpees
ACTIVE RECOVERY
accessory
4 rounds for quality of:
12 Dumbbell Rear Delt Flies, pick load
10 Dumbbell Lateral Raises, pick load
8 L/8 R Single Arm Dumbbell Rows, pick load
Active WOD
2 rounds for max reps of:
Assault Bike Calories, 2 mins
Rest 1 mins
Assault Bike Calories, 3 mins
Rest 1:30
Assault Bike Calories, 4 mins
Rest 2 mins
STRENGTH
Every 1:30 for 10:30
2 Deadlifts, pick load
WOD
For time:
50/40 Row Calories
50 Push-ups
50 Dumbbell Deadlifts, (50/35)
50 Handstand Push-ups
50 Dumbbell Walking Lunges, (50/35)
WEIGHTLIFTING
E2MOM 12
Clean & Jerk 1×3 at 70% 1RM
Clean & Jerk 1×3 at 70% 1RM
Clean & Jerk 1×3 at 75% 1RM
Clean & Jerk 1×3 at 75% 1RM
Clean & Jerk 1×2 at 82% 1RM
Clean & Jerk 1×2 at 82% 1RM
WOD
3 rounds, each round for time, of:
Run, 200 m
— then —
5-4-3-2-1 Power Cleans, (135/95)
10-8-6-4-2 Box Jumps, (24/20)
Rest 2 mins between each round.
STRENGTH
Every 1:30 for 10:30
2 Back Squats, pick load
WOD
For time:
27 Toes-to-bars
54 Wall Balls, (20/14)
21 Toes-to-bars
42 Wall Balls
15 Toes-to-bars
30 Wall Balls
ACTIVE RECOVERY
4 rounds for quality of:
12-15 Barbell Bicep Curls, 45/35
12-15 Barbell Skull Crushers, 45/35
15 Toe Touches
— Rest 1 min —
ACTIVE WOD
Every 1 min for 18 mins,
alternating between:
10/8 Bike Calories
14/11 Bike Calories
Rest 1 min
11/9 Bike Calories
16/13 Bike Calories
Rest 1 min
12/10 Bike Calories
18/15 Bike Calories
Rest 1 min
COOL DOWN
1 min Cobra Pose
1 min Twisted Lizard Stretch L/R
1 min Piriformis Stretch L/R
1 min Banded Bully Stretch L/R
1 min Wall Hinge
STRENGTH
E2MOM 10
Front Squat 1×3 at 75% 1RM
Front Squat 1×3 at 75% 1RM
Front Squat 1×3 at 75% 1RM
Front Squat 1×8 at 55% 1RM
Front Squat 1×6 at 60% 1RM
WOD
4 rounds, each round for time, of:
Row, 400/300m
14 Alt DB Power Snatches, (50/35)
8 Box Jump Overs, 24/20 in
Go every 3:30.
OLY
E2MOM 12
1x [ 1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk ]
1x [ 1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk ]
1x [ 1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk ]
2x [ 1 Squat Clean + 1 Split Jerk ]
2x [ 1 Squat Clean + 1 Split Jerk ]
Progressive, start at 55%
WOD
On a continuously
running 12 min clock:
AMRAP in 4 mins of:
6 Cleans, (185/125)
12 Toes-to-bars
— Rest 1 min —
AMReps in 2 mins of:
Double Unders
— Rest 1 min —
AMRAP in 4 mins of:
3 Cleans, (205/145)
6 Bar Muscle-ups