Strength & Conditioning

OLY

E2MOM 14
Snatch 1×3 at 65% 1RM
Snatch 1×3 at 70% 1RM
Snatch 1×2 at 75% 1RM
Snatch 1×2 at 80% 1RM
Snatch 1×2 at 82% 1RM
Snatch 1×1 at 85% 1RM
Snatch 1×3 at 55% 1RM

WOD
For time:
*4 rounds, 2 mins/2 mins/2 mins/3 mins each, of:

15 C2B
15 Box Jump Overs, (24/20)

max reps in remaining time
Overhead Squats, (135/95)
…
Rest 1 min and then repeat until you reach 60 Overhead Squat reps.

*Round 1/2/3: 2 mins
*Round 4: 3 mins

STRENGTH

E2MOM 10
Front Squat 1×10 at 60% 1RM
Front Squat 1×8 at 65% 1RM
FrontSquat 1×8 at 70% 1RM
Front Squat 1×6 at 80% 1RM
Front Squat 1×6 at 85% 1RM

WOD

AMRAP 16

10 HR push ups
30 Double Unders
10 Toes-to-bars
30 Double Unders
15/10 Bike Calories
30 Double Unders

OLY

Every 1:30 for 12 mins

3 Power Clean & Push Jerks

-add weight ea. set. end around 75-80%-

WOD

For time:

21 Row Calories

21 Power Cleans, (115/75)

50ft Dumbbell Front Rack Walking Lunge, (50/35)

15 Row Calories

15 Power Cleans

50ft Dumbbell Front Rack Walking Lunge

9 Row Calories

9 Power Cleans

— Rest 2 mins —

12 Row Calories

12 Power Cleans, (135/95)

50ft Dumbbell Front Rack Walking Lunge

9 Row Calories

9 Power Cleans,

50ft Dumbbell Front Rack Walking Lunge

6 Row Calories

6 Power Cleans

— Rest 2 mins —

9 Row Calories

9 Power Cleans, (155/105)

50ft Dumbbell Front Rack Walking Lunge

6 Row Calories

6 Power Cleans

50ft Dumbbell Front Rack Walking Lunge

3 Row Calories

3 Power Cleans

STRENGTH

E2MOM 8

-spend 5-10min warming up to your 65%, then- 

Back Squat 1×8 at 65% 1RM

Back Squat 1×8 at 70% 1RM

Back Squat 1×6 at 80% 1RM

Back Squat 1×6 at 85% 1RM

WOD

3 rounds FT:

Run, 1000 m

20 Chest-to-bar Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Rest 1 min

STRENGTH

E2MOM 10

Deadlift 1×10 at 60% 1RM

Deadlift 1×8 at 65% 1RM

Deadlift 1×6 at 70% 1RM

Deadlift 1×6 at 75% 1RM

Deadlift 1×6 at 80% 1RM

WOD

4 rounds for time of:

15 Front Rack Stationary Lunges, 115/75 lbs

15 Bar Facing Burpees

15 Hang Power Cleans, 115/75 lbs

15 Handstand Push-ups

Time cap: 20 mins

STRENGTH/GYMNASTICS

E2MOM
Strict Press 1×10 at 60% 1RM
Strict Press 1×8 at 65% 1RM
Strict Press 1×6 at 70% 1RM
Strict Press 1×6 at 75% 1RM
Strict Press 1×6 at 80% 1RM
+
15 Floor Wipers after ea set

WOD

For time:
27 Dumbbell Bench Press, (50/35)
27 Toes-to-bars
100 Double Unders
21 Dumbbell Bench Press
21 Toes-to-bars
100 Double Unders
15 Dumbbell Bench Press
15 Toes-to-bars
100 Double Unders
9 Dumbbell Bench Press
9 Toes-to-bars
100 Double Unders

*Dumbbell Bench Press- dual dumbbell

Time cap: 15 mins

OLY

Every 4 mins for 16 mins:

3 Clean & Jerks, 65% 1RM
Rest 15 secs
2 Clean & Jerks, 70% 1RM
Rest 15 secs
1 Clean & Jerk, 75% 1RM

WOD

For time:

Run, 800 m
Row, 800 m
40 Burpee Bar Touches, 6 in
Run, 600 m
Row, 600 m
30 Burpee Bar Touches, 6 in
Run, 400 m
Row, 400 m
20 Burpee Bar Touches, 6 in
Run, 200 m
Row, 200 m
10 Burpee Bar Touches, 6 in

Time cap: 30 mins

STRENGTH

E2MOM 10

Back Squat 1×10 at 60% 1RM

Back Squat 1×8 at 65% 1RM

Back Squat 1×6 at 70% 1RM

Back Squat 1×6 at 75% 1RM

Back Squat 1×6 at 80% 1RM

WOD

AMRAP 20:

*5 Bar Muscle-ups

10 Deadlifts, (185/125)

15 Wall Balls, (20/14)

20/16 Echo Bike Cals

OLY

Clean Complex

EMOM 8

1 Clean Pull + 1 Segment Power Clean + 1 Segmented Squat Clean + 1 Split Jerk

WOD

AMRAP 12:

4 Power Cleans, 95/65 lbs

50 Double Unders

4 Push-ups

8 Power Cleans, 95/65 lbs

50 Double Unders

8 Push-ups

12 Power Cleans, 95/65 lbs

50 Double Unders

12 Push-ups

…

Continue adding 4 Power Clean reps and 4 Push-up reps each round until time expires.

STRENGTH

E2MOM 12

Back Squat 1×5 at 50% 1RM

Back Squat 1×5 at 50% 1RM

Back Squat 1×4 at 55% 1RM

Back Squat 1×4 at 55% 1RM

Back Squat 1×5 at 60% 1RM

Back Squat 1×5 at 60% 1RM

*Sets 1-4 to be done with a 2203 tempo

WOD

4 rounds: 

500/400 m Row

 15 Toes-to-bars 

12 Box Jump Overs (24/20)

 9 Back Squats (155/105)

Rest 1 min btwn rds