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:
3 sets
10/10 SA RKS (Moderate-Heavy)
10/10 Single-leg Squat
10/10 SA DB Push Press
4 Rounds
20 Alt. Lunge
20 Push-up
15 Burpees
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
EVERY 4min for 16min
8 Burpees
15 box jumps
30 RKB Swings
rest remaining of time
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
Core:
3 sets
:30 Hollow Hold
:30 Side Plank (L)
:30 Side Plank (R)
15 Min Amrap
10 Cal Row
10 MB Bear hug Sq
10 RKS
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.
25 min EMOM
1: 14 Jumping Lunge
2: 14 dbl DB Curl & press
3: 10 Push ups
4: 10 lateral up/down over DB
5: Rest
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
Conditioning
6 Rounds FT
10 Min Amrap
10 MB Clusters
10 Up/Downs
20 Bicycle kicks (each)