For total time:
15 DB Front Squat
30 sit-ups
15 DB Thrusters
Then, rest 1 minute before continuing with:
15 DB Front Squat
30 dumbbell row (15 left/15 right)
15 DB Thrusters
Then, rest 1 minute before continuing with:
15 DB Front Squat
30 push-up
15 DB Thrusters
Immediately into
40 burpees
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.
Strength:
3 Sets
15 DB Tate Press
15 Push Up
15 DB SA Upright Row
Rest 90sec
Workout:
9 Rounds
4 Burpee
*6/6 SA KB Push Press
8 DB DL
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
Strength:
4 Sets
10 Single Leg RDL – Heavy
10 DB Goblet Squat – Heavy
1 Minute Plank Variation
Rest 45 sec between each movement
Workout:
5 Rounds
15/12 Cal row
14 Air Squats
12 AKS
Accessory:
100 Banded Goodmornings
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:
4 sets
12 DBL DB Hammer Curl
20/20 DB Side Bend
20 DB Glute Bridge
4 Rounds
20 Alt. V-ups
15 Air Squat
10 MB Push-up
5 Roll the Candle-stick
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.
Mobility:
Hips
Glutes
Quads
Shoulders
3 Rounds
3 min Amrap
30 Grasshoppers (1=1)
12 Up/Downs
Max DB Hang Pwr Clean
Rest 1:00
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.
Gymnastics
3 sets
15 Hollow Upper lift
15 Hollow Lower lift
15 Hollow Rocks
Rest 1:00
16 min Amrap
1: 5 Human Makers
2: 20 Sit-ups
3: 15 MB Clean
4: Rest