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:
5 Sets
Every 2 Minutes
15 Heavy RKS
15 Goblet Squat
Workout:
3 Rounds
50 Sit Ups
40 Squats
30 Box Jump Overs 24/20
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
Strength:
3 Sets
10 DB Seated Press
10 Push Ups
10 Upright Rows
Workout:
3 Rounds
10 Medball cluster
20/15 Cal Erg
20 Box Jump Over
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:
3 Sets
30sec Sissy Squats
30sec Banded Good Mornings
30sec Glute Bridges
*6 Rounds
250m Run (from top of street)
30 Jumping Squats
Rest 1 Minute
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
Core:
2 Sets
45sec Max
DB Hollow Rocks Reps
Super Man Hold
Low Bear Hold
Rest 1 Minute
Workout:
3 Rounds
30 SA KB Shoulder to OH
15 Push Ups
20 RKS – Heavy
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:
3 Sets
12 ALT Renegade Rows
12 DB OH Ext
Max Hold at top of DB Row
Workout:
15 Minute Amrap
20 DB Front Squats
25 Box Jumps
30 DB Flutter Kicks
35/25 Cal Row