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
Accessory:
4 sets
7/7 Arnold Press
14 DB Row
7/7 DB Curl
14 min Amrap
12 DB Goblet Squats
20 DB Russian Twist
12 Push-up
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
10 Rounds
12 DB Deadlift
9 KB SDHP
6 DB Push Press
*Every other round, 10 Burpees, you start on round 1,3,5…
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
WORKOUT
9-15-21
Med Ball Clean
MT. Climber
Push Ups
– Rest 2:00 b/t sets-
21-15-9
MedBall Thrusters
Sit ups
Burpees
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
CONDITIONING
4 rounds, each round for time, of:
30 Bike/Row Calories
Rest 1 min
20 Bike/Row Calories
Rest 2 mins
10 Bike/Row Calories
Rest 2 mins between each round.
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
3 Rounds: 2:00 Stations
*No Rest b/t Stations / 1:00 Rest b/t Rounds
STATION 1: Max Cal Row
STATION 2: AMRAP — 5 Up-Downs / 10 Mountain Climbers
STATION 3: Max Cal Row
STATION 4: AMRAP — 5 DB Strict Press / 10 Hollow Rocks
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.