STRENGTH
E2MOM 10
Overhead Squat 1×3 at 75% 1RM
Overhead Squat 1×3 at 75% 1RM
Overhead Squat 1×3 at 75% 1RM
Overhead Squat 1×8 at 55% 1RM
Overhead Squat 1×6 at 60% 1RM
WOD
For time:
50 Handstand Push-up or 80 seated press’
80 Wall Balls, (20/14)
50 Pull-ups
80 Burpees
cap 25min
STRENGTH
E2MOM
1x [ 1 Snatch + 1 Snatch Balance + 1 Snatch ]
65% and up
WOD
‘HOPE’
3 rounds, 1 min per station, for max reps of:
Burpee
Power Snatch, (75/55)
Box Jump, (24/20)
Thruster, (75/55)
Chest-to-bar Pull-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
ACTIVE RECOVERY
Accessory
3 rounds, 40 secs per station, for max reps of:
Seated Pike Raise
Rest 20 secs
Russian Twist, 25 lbs
Rest 20 secs
Kettlebell Dead Bug, pick load
Rest 20 secs
Rotate immediately to the next station,
the clock does not stop or reset between stations.
Active WOD
3 rounds, each round for time, of:
Bike 25/20
Run 500m
Row, 1200/1000 m
Rest 3 mins between each round.
STRENGTH
E2MOM 12
Front Squat 1×4 at 70% 1RM
Front Squat 1×4 at 70% 1RM
Front Squat 1×3 at 75% 1RM
Front Squat 1×3 at 75% 1RM
Front Squat 1×3 at 80% 1RM
Front Squat 1×3 at 80% 1RM
WOD
“Maverick”
For 2 rounds:
In 2 mins, for max distance:
50 Double Unders
max distance in remaining time Handstand Walk or bear crawl
— Rest 1 min —
In 2 mins, for max reps:
50 Double Unders
max reps in remaining time Alternating Dumbbell Hang PWR Snatches, (50/35)
— Rest 1 min —
In 2 mins, for max reps:
50 Double Unders
max reps in remaining time AbMat Sit-ups
Rest 1 min between each round.
OLY
E2MOM 10
1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ]
-start @65% work up ea rnd-
WOD
“Rooster”
EMOM 24 alternating between:
– 18/14 Row Calories
– 1x [ 4 Power Cleans, (185/125 ) + 8 Strict Pull-ups ]
– 50ft Single Arm Dumbbell Overhead Walking Lunge (50/35)
– Rest 1 min
STRENGTH
E2MOM 12
Overhead Squat 1×4 at 70% 1RM
Overhead Squat 1×4 at 70% 1RM
Overhead Squat 1×3 at 75% 1RM
Overhead Squat 1×3 at 75% 1RM
Overhead Squat 1×3 at 80% 1RM
Overhead Squat 1×3 at 80% 1RM
WOD
5 rounds for time of:
Run, 400 m
15 Overhead Squats, (95/65)
STRENGTH
E2MOM 12
Bench Press 1×4 at 75% 1RM
Bench Press 1×4 at 75% 1RM
Bench Press 1×4 at 75% 1RM
Bench Press 1×4 at 75% 1RM
Bench Press 1×4 at 75% 1RM
Bench Press 1×5 at 60% 1RM
WOD
Go every 5 mins.
4 rounds
21 Dumbbell Floor Press, (50/35)
35/26 Assault Bike Calories
12 Deadlifts (225/185)
BRING A FRIEND DAY
AMRAP 15
10 Kettlebell Gorilla Rows
10 Kettlebell Push-ups
10 Kettlebell Leg Lift Overs
8 L/8 R Single Leg Box Step Downs
Wall Sit, 1 min
ACTIVE RECOVERY
Each for time:
Row: 3x 500 m, rest 2 mins between efforts
Row: 2x 400 m, rest 1:30 between efforts
Row: 1x 300 m, rest 1 min between efforts
Row: 1x 200 m, rest 45 secs between efforts
STRENGTH
Front Squat 1×4 at 75% 1RM
Front Squat 1×4 at 75% 1RM
Front Squat 1×4 at 75% 1RM
Front Squat 1×4 at 75% 1RM
Front Squat 1×4 at 75% 1RM
Front Squat 1×5 at 60% 1RM
WOD
AMRAP in 6 mins of:
1-2-3-4-5…
Toes-to-bars
Thrusters, (95/65)
— Rest 3 mins —
AMRAP in 6 mins of:
1-2-3-4-5…
Chest-to-bar Pull-ups
Thrusters, (95/65)
E2MOM 10
1x [ 1 Squat Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk ]
— start at 60-65%, go up ea round —
WOD
G0 Every 7mins.
5 rounds
Run, 500 m (if not running, bike, no row)
100 Double Unders
15 Burpees-to-Target, 6 in
STRENGTH
E2MOM 12
Overhead Squat 1×3 at 75% 1RM
Overhead Squat 1×3 at 75% 1RM
Overhead Squat 1×3 at 75% 1RM
Overhead Squat 1×3 at 75% 1RM
Overhead Squat 1×3 at 75% 1RM
Overhead Squat 1×5 at 60% 1RM
WOD
For time:
60/50 Row Calories
50 Box Jumps, (24/20)
40 Pull-ups
30 Overhead Squats, (135/95)
20 Handstand Push-ups