STRENGTH
E2MOM 12
1x [ 2 Snatches + 2 Overhead Squats ]
progressive
WOD
Complete as many rounds as possible in 8 mins of:
3 Power Snatches, (115/75)
8 Bar Facing Burpees
6 Power Snatches
8 Bar Facing Burpees
9 Power Snatches
8 Bar Facing Burpees
ACTIVE RECOVERY
CORE
4 sets
:45 plank
:15 rest
:45 Floor Wipers
:15 rest
:45 Plate sit up
1:00 rest
ACTIVE WOD
3 ROUNDS
Go every 10 mins:
Row: 2000 m/1800m
STRENGTH
E2MOM
Front Squat 1×8 at 60% 1RM
Front Squat 1×6 at 62% 1RM
Front Squat 1×4 at 65% 1RM
Front Squat 1×4 at 70% 1RM
WOD
For time:
50 Dumbbell Snatches, (50/35)
25 Toes-to-bars
50 Double Unders
40 Dumbbell Snatches
20 Toes-to-bars
50 Double Unders
30 Dumbbell Snatches
15 Toes-to-bars
50 Double Unders
20 Dumbbell Snatches
10 Toes-to-bars
50 Double Unders
10 Dumbbell Snatches
5 Toes-to-bars
50 Double Unders
OLY
E2MOM 10
1x [ 2 Cleans + 1 Push Jerk + 1 Split Jerk ], pick load
WOD
EMOM 32
1) 5 Clean & Jerks, (155/105)
2) 15/12 Row Calories
3) 15 Wall Balls, (20/14)
4) 15 Push-ups
STRENGTH
E2MOM
Pause Overhead Squat 5-5-4-4-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
For time:
3 rounds of:
10 Pull-ups
10 Box Jumps, 24/20
— then —
*Run, 400 m
— then —
2 rounds of:
10 Chest-to-bar Pull-ups
10 Box Jumps, 24/20
— then —
Run, 400 m
— then —
10 Bar Muscle-ups
10 Box Jumps, 30/24
*If not running, BIKE no rowing
GYMNASTIC
Cap 10min.
50 kipping pull ups (no butterfly)
WOD
For time:
100 Double Unders
50 Dumbbell Deadlifts, 50/35 lbs
100 Double Unders
50 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
100 Double Unders
50 Dumbbell Bench Press, 50/35 lbs
100 Double Unders
STRENGTH
E2MOM 12
3 Front Squats, Progressive
WOD
For time:
Run, 400 m
30 Front Squats, (135/95 )
30 Box Jump Overs, (24/20)
Run, 400 m
20 Front Squats
20 Box Jump Overs
Run, 400 m
10 Front Squats
10 Box Jump Overs
Run, 400 m
CAP 18min
STRENGTH
EMOM 12
Power Snatch 1×3 at 65% 1RM
Power Snatch 1×3 at 65% 1RM
Power Snatch 1×3 at 65% 1RM
Power Snatch 1×2 at 70% 1RM
Power Snatch 1×2 at 70% 1RM
Power Snatch 1×2 at 70% 1RM
Power Snatch 1×2 at 75% 1RM
Power Snatch 1×2 at 75% 1RM
Power Snatch 1×2 at 75% 1RM
Power Snatch 1×1 at 85% 1RM
Power Snatch 1×1 at 85% 1RM
Power Snatch 1×1 at 85% 1RM
WOD
2 rounds for time of:
25 Handstand Push-ups
50 Dumbbell Deadlifts, (50/35)
75 AbMat Sit-ups
ACTIVE RECOVERY
4 rounds for quality of:
10 Cuban Press, pick load
10 Prone YTWs, pick load
Pull-up Bar Dead Hang, 40 secs
WOD
Each for distance:
Run: 6x 500m
Rest 2 mins between efforts
GYMNASITCS
EMOM 12
1. 15 Strict Hang knee Raise
2. Max Super worm
3. 5 Strict HSPU or 12 Pike press
WOD
5 rounds
Row, 600/500 m
12 Box Jump Overs, (24/20)
25 Wall Balls, (20/14)
Rest 1:30 between each round.
OLY
E3MOM 12
Using heaviest weight per set
Power Clean & Push Jerk 3-2-1
Power Clean & Push Jerk 3-2-1
Power Clean & Push Jerk 3-2-1
Power Clean & Push Jerk 3-2-1
WOD
For time:
24 Hang Power Cleans, (115/75)
12 Dumbbell Box Step-ups, (50/35) (24/20)
18 Hang Power Cleans, 115/75 lbs
18 Dumbbell Box Step-ups
12 Hang Power Cleans
24 Dumbbell Box Step-ups
CAP 12min.