Workouts

STRENGTH

E2MON 10

Back Squat 1×5 at 65% 1RM

Back Squat 1×5 at 70% 1RM

Back Squat 1×5 at 75% 1RM

Back Squat 1×5 at 80% 1RM

Back Squat 1×3 at 85% 1RM

WOD

‘JACK SPARROW’

10 rounds ft:

Run, 100 m

5 Chest-to-bar Pull-ups

10 Push-ups

15 Air Squats

4 rounds for quality of:
15 L/15 R Single Leg Banded Hamstring Curls
10 L/10 R Single Dumbbell Box Step-ups
10 L/10 R Cross Body Dumbbell Single Leg Romanian Deadlifts

WOD
For time:
50/40 Row Calories
25 Power Snatches
40/32 Row Calories
20 Power Snatches
30/24 Row Calories

PS , (75/55)

STRENGTH

E2MOM 8

Back Squat 1×6 at 70% 1RM

Back Squat 1×6 at 80% 1RM

Back Squat 1×3 at 90% 1RM

Back Squat 1×2 at 95% 1RM

Rest as needed between sets.

WOD

8 rounds

20 AbMat Sit-ups

6 Dumbbell Shoulder-to-Overheads,(50/35)

9 Dumbbell Hang Power Cleans

12 Dumbbell Deadlifts

OLY

1x [ 2 Cleans + 1 Push Jerk + 1 Split Jerk ], pick load

Every 2:00 for 12 mins.

(progressive)

WOD

Complete as many rounds as possible in 25 mins of:

Run, 1000 m

10 Chest-to-bar Pull-ups

20 Push-ups

30 Air Squats

Run, 1000 m

20 Chest-to-bar Pull-ups

30 Push-ups

40 Air Squats

Run, 1000 m

30 Chest-to-bar Pull-ups

40 Push-ups

40 Air Squats

…

Continue adding 10 reps each round to each movement until time expire

STRENGTH

E2MOM 8

Deadlift 1×8 at 65% 1RM

Deadlift 1×6 at 75% 1RM

Deadlift 1×4 at 85% 1RM

Deadlift 1×4 at 90% 1RM

WOD

For 3 cycles:

In 4 mins do:

40 Wall Balls, (20/14)

then in the remaining time, AMRAP of: 

1 Deadlift, (275/190)

1 Lateral Burpee Over Bar

2 Deadlifts

2 Lateral Burpees Over Bar

3 Deadlifts

3 Lateral Burpees Over Bar

…

Continue adding 1 Deadlift rep and 1 Lateral Burpee Over Bar rep each round until time expires. 

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.